This week, you’ll take your cardio up another notch. You’ll perform 2 sessions of 50 minutes each. Both will have the same rhythm: You’ll perform 40 minutes of steady-state followed immediately by 10 minutes of HIIT, but for this workout your HIIT sessions will be 30 seconds on/30 seconds off for a total of 10 HIIT sessions in those 10 minutes at the end each cardio session.

We’ll begin today’s weight training with a giant sets that includes leg extensions, goblet squats, and plate lunges. As always, you will not rest between these moves, but then you’ll catch a 2-minute pause between each of these 3 giant sets. Leg extensions are regular — rather than my 1 + ½ - rep strategy today. For goblet squats, you’ll hold a dumbbell at chest height and perform 20 reps. Finish up this giant set with stationary lunges holding a plate overhead. Perform 10 reps for one leg before switching to the other leg for 10 reps.

Next up is our second giant set for the day. You’ll begin with lying hamstrings curls, followed by Smith machine stiff-legged deadlifts, and finishing off with standing single-leg calves raises. For stiff-legged deadlifts, you can perform them with a barbell or a Smith machine—I’ve set that up as Option 1 or Option 2. The reason Kai and Danielle are performing different versions is because I wanted both of them to do the second exercise in this giant set without rest. You’ll notice that neither Kai nor Danielle is using weight for their single-leg calves raises—this move is challenging on its own at end of this giant set. Go for reps over weight for this move.

Our burnout move for legs is either machine squats or leg presses. Choose the move you prefer and complete 3 sets of 20 reps.

Next up is your abs work. You’ll perform a whole host of moves on the floor. The key is to get in as many quality reps as you can using all the various version of floor moves that Kai and Danielle perform in the video. The most crucial thing is to use a variety of abs techniques and fully work your rectus abdominis (six-pack muscle) and your obliques. That’ll do it for today.

Workout

Leg Extensions 3 Sets - 20 Reps GIANT SET 1: Perform a set of leg extensions, goblet squats and stationary overhead lunges without resting, and then rest for 2 minutes before your next giant set
Goblet Squats 3 Sets - 20 Reps
Stationary Overhead Lunges 3 Sets - 10 Reps Per Leg
Lying Hamstrings Curls 3 Sets - 20 Reps Or Smith machine squats, whichever you prefer
Stiff-Legged Deadlifts 3 Sets - 20 Reps
Standing Single-Leg Calves Raises 3 Sets - 10 +10 Reps per Leg
Machine Squats Or Leg Presses 3 Sets - 20 Reps per Leg Choose your preferred move. Rest 2 minutes between sets
Twist Crunches 1 Sets - 20 Reps
Crunches 1 Sets - 20 + 10 Reps Perform 20 slow reps followed by 10 fast reps
V-Ups 1 Sets - 20 Reps
Raised Leg Crunches 1 Sets - 20 Reps
Elbow-To-Knee Twists 1 Sets - 20 per Side + 20 Perform 20 reps to one side, and then perform 20 reps to the other. Finish off with 20 fast reps per side
Opposite Hand To Foot V-Ups 1 Sets - 10 per Side + 20 Alternate sides, completing 10 reps to each leg, and then burnout with regular V-ups

GETHIN’S GO-TO: At this point, you may have noticed that I typically include a lunge move during most legs workouts. Lunges not only work many lower-body muscle groups, but they support your cardiovascular system. Today is the first time that we’ve included stationary lunges. We’ve previously included walking lunges and alternating lunges performed in place. For today’s version you don’t move your feet while you working each leg. You perform all reps for one leg before training the other. These small variations are what help you achieve more complete development while avoiding accommodation.

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