I want you to make today’s workout exactly what you need it to be. After all, it’s your last weight-training workout on my 8-Week Fat-loss Figure Trainer. The program for today is to train all of your leg muscles, but you may need to do some last minute tinkering with other muscle groups. At the point, I hope you have learned that you need to listen to my advice, but then make it your own.
With that said, I am going to provide my last thoughts on training legs before a competition or photo shoot.
For front and back barbell squats, you should go fairly light today. Get as low as possible, but then rise quickly—keep those target muscles working and really feel the blood flow into the area. Perform as few or as many reps as needed so that your legs feel complete and ready to compete.
Next, perform wide hack squats, really pushing through your full foot and keeping your heel engaged with the platform. For dumbbell walking lunges, you’re going to make sure that your form is tight and deliberate—train with or without weight depending on your need on this last weight-training workout. Finish up with pop squats.
Keep in mind that you’re training for the look of your muscles at this point. You aren’t trying to build them. Your aim should be to make sure they look as good as they possibly can from this last workout.
Don’t forget to train your abs and get in cardio to help your body continue to boost metabolism and support recovery before your target date
.And don’t forget to take a moment to congratulate yourself. You’ve completed all of the weight-training exercises on my 8-Week Fat-loss Figure Trainer. Tomorrow we have a little bit of abs and cardio, and then Day 56 is your last prep day. On this last day, I’ll provide some guidance about moving forward after you complete an intense program like this one.
DAY 54—Legs (All Groups) Workout
|
Front barbell squats
|
4 SETS / 25 REPS
|
|
|
|
|
Barbell squats
|
4 SETS / 20 REPS
|
|
|
|
|
Wide Hack squats
|
4 SETS / 15 REPS
|
|
|
|
|
Dumbbell Walking lunges
15 Steps per Leg
|
4 SETS / 15 REPS per Side
|
 |
 |
|
Pop squats
|
4 SETS / 20 REPS
|
|
|
|
| Ball crunches |
3 SETS / 15 REPS
|
|
Twisting cable crunches (standing)
|
3 SETS / 15 REPS per Side
|
|
Cardio
|
20 MINUTES
|
CYDNEY SAYS: Since we have cut sodium already, it is essential that you avoid it today at all costs. Getting in a “little” cheat food that contains sodium will cause you to retain water since you have already reduced intake, so don’t do that. Keeping sodium out of your diet is one of the most important things you need to do at this point in your program. Keep your water intake high and make sure that you’re not getting any unwanted sodium from any source, including your supplements.
 |
AMINO SYNERGY™
Kaged Muscle’s line of fermented amino acids such as Amino Synergy Essential Amino Acids (EAAs), glutamine, and BCAAs are derived from vegetable sources rather than from bird feathers, animal fur, or human hair as some competing products are. The amino acids in Amino Synergy offer many benefits such as promoting muscle protein synthesis and healthy muscle, just to name a few. EAAs are those your body can’t manufacture, meaning that you need get them through your foods or supplements. In addition, Amino Synergy also delivers freeze-dried coconut water powder and is available with 124 mg of PurCaf®.
CYDNEY SAYS: Amino Synergy provides a full-spectrum of EAAs that are fermented and vegan friendly. I like to get in 1-2 doses of this product per day, emphasizing taking them right when I wake up and just before my training.
|
