On your first day under my tutelage, you’re going to be training legs and abs. The leg and abdominal muscles are a very important part of your foundation as a beginner, so it’s crucial you spend the time building them immediately.

Training your abs is important from a strength and stability standpoint, as well as an injury prevention tool. While the visible six-pack is great, having a strong core is physically important. The core muscles will support you through your heavy compound exercises, such as squats and deadlifts. You don’t want to neglect training these muscles!

Exercise	Start Position	End Position
Lying Leg Curl Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Leg Extensions Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Leg Press Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Squats Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Standing Calf Raise Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Seated Calf Raise Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Crunches Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure
Lying Leg Raises Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure