FRIDAY: LEGS AND TRICEPS
Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)
■ 45 to 60 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
This is the Week 5 Friday workout, with the rest between sets cut down to 50 seconds.
■ 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 50 seconds 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 50 seconds 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 50 seconds 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
(demonstration image coming soon)
20 reps.
One-Arm Lying Cross-Body Dumbbell Triceps Extension
12 reps each arm.
Rest 50 seconds and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.
■ After the workout: Go directly into low- to medium-intensity cardio for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
