DAY 1: Quads, Lower Abs & Calves
It’s day one and I’m up at around 5:30 a.m., ready to get my breakfast down and head to the gym for my first cardio session of the day. But first, I need to tell you what my weight was this morning…I was sitting at 224.6 lbs.
What are you weighing in at? Let’s see where we end up in 8 weeks’ time.
When you're driving to the gym, try and listen to some hard-hitting music or any type of music that gets your head in the right state of mind so you'll be ready to attack the weights with maximum effort. I like to listen to music like Korn on my way to the gym as I imagine taking myself through sets of my upcoming workout with crazy intensity. Let me know what music you guys listen to. I'm always looking for new tracks.
Everybody has the same opportunity to start this program, just as we all have our own obstacles to deal with. The real difference lies within your own action, and this depends on how committed you are to your goals. On the first day, you’re bound to be motivated, but I need you to carry that on through this whole transformation.
Tag me on your socials with #HardcoreTrainer2 and let me know where you are at so I can hold you accountable.
Today we’re crushing quads, lower abs and calves. Let’s have it!
Morning Cardio - 20 Minutes
Quads, Lower Abs & Calves Workout
Quads
1. Hack Squats |
3 Sets x 15 Reps (1.5 rep variation) |
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- 90 seconds of rest between sets
2. Squat Press |
3 Sets x 15 reps (2-second pause at the bottom) |
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- 90 seconds of rest between sets
Giant Set (2 Rounds Total)
3a. Leg Extensions* |
Triple Drop Set 10/10/10 Reps |
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*Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
- Rest for 10 seconds between drop sets.
3b. Walking Forward Lunges |
10 reps |
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3c. Bodyweight Squats |
10 reps |
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3d. Walking Forward Lunges |
10 Reps |
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- 90 seconds of rest between giant sets
Calves
4. Seated Calf Press |
5 Sets x 30 Reps |
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- 60 seconds of rest between sets
Lower Abs Superset
(3 Sets Total)
5a. Hanging Leg Raises |
Failure |
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5b. Lying Leg Raises |
Failure |
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- 60 seconds of rest between supersets
Evening Cardio - 20 Minutes
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