FRIDAY: LEGS AND TRICEPS

• Dynamic Warm-Up

• Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Dead Lift: 15 reps; weight will be moderate, so that you can get all of the reps with good form.

  Lying J Press: 12 reps; weight will be moderate, so that you can get all of the reps with good form.

  Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

• Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

  Dumbbell Walking Lunge: 15 steps with each leg; weight will be light to moderate, so that you can get all of the reps with good form.

  (Heavy) V-Bar Triceps Extension: 10 reps; weight will be heavy, but get all of the reps with good form.

  V-Bar Triceps Extension: 10 reps; weight will be moderate, but get all of the reps with good form.

Rest 1 minute and then repeat circuit. Do this 4 times.

Push yourself to stay at the same weight, or slightly increase the weight on each set.

• Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.

  Leg Extension: 12 reps; weight will be moderate, so that you can get all of the reps with good form.

  Leg Curl: 12 reps; weight will be moderate, so that you can get all of the reps with good form.

  One-Arm Dumbbell Lying Triceps Extension: 12 reps each arm.

Rest 1 minute and then repeat circuit. Do this 4 times.

Push yourself to stay at the same weight on each set.

• After the workout: Go directly into low- to medium-intensity cardio.

Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.