FRIDAY: LEGS AND TRICEPS

Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)

• 30 to 45 minutes of 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.

Workout 2 (Some Other Time During the Day)

• Dynamic Warm-Up

• Do an Ab Program. (See page 124.)

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

  Dumbbell Bench Step-Up: 10 reps each leg.

  Plyo Step-Up with a Jump: 10 reps each leg.

  Body-Weight Step-Up: 10 reps each leg.

  Body-Weight Nosebuster: 15 reps.

  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 couplet set is performed with little or no rest between each set until both exercises are completed.

  Leg Extension (drop set): 10 reps; lower the weight for 10 reps, and then lower the weight again for 10 reps.

  Straight-Bar Triceps Extension (drop set): 10 reps; lower the weight for 10 reps, and then lower the weight again for 10 reps.

  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 couplet set is performed with little or no rest between each set until both exercises are completed.

  Traveling Squat Jump: 30 reps.

  One-Arm Cable Triceps Extension (drop set): 10 reps each arm; lower the weight for 10 reps each arm, and then lower the weight again for 10 reps each arm.

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 4: This couplet set is performed with little or no rest between each set until both exercises are completed. Bench Jump-Over: 20 reps.

  One-Arm Lying Cross-Body Dumbbell 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, or slightly increase the weight on each set.