Welcome to day 33 of my training program, this is our last weight workout of the week, and we’re training legs for the third time this week, as we’ll do in all 4 weeks of Phase Two of my 8-Week Fat-loss Trainer. Remember that I love to train legs, and I hope you’ve come around to my way of thinking. This really helps you burn body fat while tightening up your figure for a contest or show. Today’s workout targets your full legs while Monday’s workout hit quads and Wednesday’s workout targeted glutes and hamstrings.
We’re starting today’s workout with barbell front squats. I place the barbell across my upper chest and shoulders with my arms crossed. It’s important that you find the proper position for the barbell for this move. The reason for that is that you want to focus on your lower body rather than the placement of the barbell. Play around with the movement until you get comfortable with the barbell. Remember that this is our warm-up move, so you don’t need to take the weight too heavy, especially at first. Keep that timer going, and rest only 30 seconds between sets. Also take note that we’re performing 25 reps for all 4 sets of this opening move.
Next we’ll perform traditional back squats with a barbell. For this move I use considerably more weight than I do with front squats. I also target my glutes and hamstrings a little more—front squats work the quads more. Keep your focus on these muscles groups when you’re performing each of these moves.
After our barbell squats moves, we’ll transition to wide hack squats. Place your feet very wide on the platform and push through your full foot, emphasizing your heels. You can perform the first set without a weight as I’m doing in the video. But then increase weight to your ability while keeping your rest time to no more than 30 seconds between sets.
For walking lunges I want you to take a look at my video to see how I perform this move. Notice that I don’t pause between steps—make sure that you’re driving your back leg forward. The pace should be deliberate but not overly fast. Really emphasize the stretch and contraction in your lower body with every step. This is a great move for working multiple muscles in your lower body.
Our last move for Phase Two is pop squats, which you should be familiar with from the previous four weeks. I really want you to emphasize speed and control as you perform these.
Next up you’ll perform your abs and cardio. After ball crunches, I’m adding twisting cable crunches. This new abs move is designed to help you improve your mind-muscle connection with your obliques and support your posing. For this move, you’ll stand and face a pulldown cable. Grasp a rope or triangle handle and press your lower legs against the seat pad. Twist one elbow to the opposite side hip, emphasizing the contraction along the side of your abs. Release this slowly and then perform the next rep to the opposite side. Repeat until you’ve performed 15 reps for each side.
Don’t forget to get in your 20 minutes of cardio today, and keep in mind that we’ll be repeating this workout on the 5th workout day of each week for Phase Two of my Trainer series.
DAY 33—Legs (All Groups) Workout
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Front barbell 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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Wide Hack squats
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4 SETS / 15 REPS
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Dumbbell Walking lunges
15 Steps per Leg
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4 SETS / 15 REPS per Side
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Pop squats
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4 SETS / 20 REPS
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| Ball crunches |
3 SETS / 15 REPS
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Twisting cable crunches (standing)
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3 SETS / 15 REPS per Side
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Cardio
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20 MINUTES
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CYDNEY SAYS: You can also begin to include some isometric moves. These are the ones where you hold your muscles tight without moving. The goal is to begin to learn to contract your muscles without appearing to be straining so you look as natural and sharp as possible when you’re on stage or posing for photos. Keep in mind it’s a lot easier to contract the muscles you’re emphasizing while you’re moving than it is when you’re standing relatively still.
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