This is your last weight-training workout of the second week on my 8-Week Fat-loss Figure Trainer. I want you to put every ounce of effort you have into today’s workout and really earn your weekend without weight training, plus a cheat meal.
We begin with Smith machine front squats. You’ll perform these with a full range of motion for all reps. Your version of full range may vary from mine. For instance, I stop when I reach just below parallel because my hammies come into contact with my calves. That’s a signal not to go any deeper. Use the range of motion that works best for you.
As you perform barbell squats, I want you to only increase weight in small increments—about 5-10 pounds per side. Don’t overdo the weight. You can get a lot more from this exercise by slowing down the descent and exploding out of the bottom. You can use about a 3-second lower and 1-second raise, keeping tension in your quads throughout the entire set.
With hack squats I want you to take your time with both the stretch and contraction phase of the rep. This move is about control. Notice how I keep my hips against the pad at all times. Again, don’t worry about the weight; just make sure that you’re focusing on the movement in your target muscles.
For walking lunges, you should hold a dumbbell in each hand. Also, hold your core tight so you don’t wobble as you take each step. Keep your knees from drifting past your toes on each step, and sink deliberately and with control, feeling the stretch in both legs as your back knee just grazes the ground.
Pop squats are one of my favorite exercises. For an extra challenge you can grasp a weight in front of your body at chest height or allow it to hang with straight arms. Check out my video to see how I perform this move with weights.
Today you’ll also perform both abs training and cardio. Well, let me add a caveat to that: You’ll perform abs to your level of need. I find that sometimes I need to perform more abs work during some phases than during others. Keep checking your midsection to see how your abs are coming in as you continue to diet. You should also be holding your abs tight on virtually every weight-training rep you perform, so you’ll naturally be strengthening your core and bringing in your abs from your other exercises, as well.
Then you have 20 minutes of steady-state cardio that you can perform at the time of day that works for you.
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Smith Machine front squats
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4 SETS / 25 REPS
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Barbell squats
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4 SETS / 20 REPS
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Hack squats
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4 SETS / 15 REPS
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Walking lunges
15 Steps per Leg
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4 SETS / 15 REPS
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Pop squats
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4 SETS / 20 REPS
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| Wheel roll outs |
3 SETS / 15 REPS
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Twisting ball crunches
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3 SETS / 15 REPS
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Cardio
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20 MINUTES
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CYDNEY SAYS:
You don’t want to cheat on your diet, but it’s okay if you need to get in some extra food to satisfy the cravings you’re feeling. I recommend raw or cooked vegetables such as broccoli, cauliflower, or red or green peppers. If you like them raw, you can dip them in a low-calorie sauce such as vinaigrette with a little bit of olive oil. Just make sure you keep the calories low, especially if you’re craving volume. Remember, fiber is a great filler to fight hunger, and it also helps promote fat loss.
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