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Kris Gethin's Beginner Trainer
Nov 8, 20211 min read

Day 15:Legs & Abs

It’s day 15 and you’re going to be hitting legs and abs for the third time so far on this program. The legs form the foundation of your physique. Starting with a strong foundation will help enable you to build strength overall. While leg day can be grueling, you don’t want to skip it! Get your PRE-KAGED down and let’s get to work!

Exercise

Start Position

End Position

Lying Leg Curl

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Person lying face down on a leg curl machine with ankles under the roller pad preparing to perform a lying leg curl Person performing a lying leg curl on a leg-curl machine in a gym, end position with knees bent and heels under the rollers

Leg Extensions

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person seated on leg extension machine in starting position, knees bent with feet under padded roller, hands on seat handles Person seated on a leg extension machine performing the end position with legs extended in a gym

Leg Press

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Woman starting a leg press on an angled leg press machine with a trainer spotting nearby in a gym Person performing leg press with legs extended on a leg press machine in a gym

Squats

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Side view of a person setting up for a barbell back squat in a power rack, start position Woman performing a barbell back squat at the bottom position inside a power rack in a gym

Standing Calf Raise

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person's lower legs and feet on a standing calf raise machine with heels lowered before pressing, gym setting Person performing standing calf raise, end position with heels raised on a step

Seated Calf Raise

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person seated on a calf‑raise machine demonstrating the start position with heels lowered and knees bent in a gym Person performing seated calf raise at the top of the movement on a seated calf raise machine in a gym

Crunches

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person performing crunches start position lying on gym mat with knees bent and hands across chest Person performing a crunch, torso curled at the top of the movement on a gym mat with a trainer observing

Lying Leg Raises

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Person lying on their back on a gym mat raising legs straight up with hands at their sides to begin a leg raise exercise Person performing lying leg raises on a mat while a trainer supports their legs in a gym setting

Read more

Kris Gethin's Beginner Trainer
Nov 8, 2021
Day 23:Chest & Triceps
Kris Gethin's Beginner Trainer
Nov 8, 2021
Day 2:Chest & Triceps

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary.