As I mentioned before, you’ll be completing the same workout on the first day of each week during Phase One on my 8-Week Fat-loss Figure Trainer. That means this is your second time performing this workout, which you also completed on Day 1.
Today, you should feel a little more comfortable with some of the more unusual moves such as sliding lunges. You’ve also had two rest days to recover. Your lower body may still be a little sore from your Friday lower-body workout, but this workout should help you burn out the last remnants of lactic acid from that workout while also stimulating more detail in your legs while burning calories.
At this point, you should also be accommodating to the reduced calories of the program. Remember that getting in your Kaged Muscle supplements not only fuels you through workouts, but they also help you recover and burn body fat. Take a look at my Supplement Overview to remind yourself which ones I recommend for this program.
Leg extensions are your warm-up move for this workout, but you can begin to add weight and turn them into a working exercise as you reach the last set. Follow that up with Smith machine box squats. I like to use the Smith machine to feel more secure as I hold the weight across my chest. Sliding lunges performed on a machine row is one of my favorite exercises. You should really feel the burn in the quads of your leading leg.
For hack squats, notice that I keep the pace fairly slow both on the descent (extension) and on the rise (contraction). You want to choose the foot placement that really allows you to feel your quads working. Similarly with leg presses you’ll choose the foot placement and rep range that emphasizes quads—don’t feel the need to use a full range of motion that transfers the emphasis to other legs muscles. Remember that today we’re emphasizing quads.
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Leg Extensions |
4 SETS / 15 REPS |
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Smith Machine Box Squats
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4 SETS / 15 REPS |
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Sliding Lunges Performed on a rowing machine—watch my video for specific tips on how to perform this move. |
4 SETS / 15 REPS |
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Hack Squats |
4 SETS / 15 REPS |
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Leg Presses |
4 SETS / 16 REPS |
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| Ball Crunches | 3 SETS / 15 REPS |
| Bench leg raises | 3 SETS / 15 REPS |
| Cardio | 20 MINUTES |
CYDNEY SAYS: I provide the rep ranges on all moves throughout this program based on what works best for me to burn fat while continuing to carve detail into my legs as I diet. You can make some adjustments to the reps I recommend based on how your body best responds. This can be a highly personal issue, so adapt my program so that it works best for you.
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PRE-KAGED This pre-workout product primes me for my workouts. I like to get in Pre-Kaged about 30 minutes before each weight-training workout. That’s because it helps heighten mental focus and provides ingredients that spur your body to better performance. The patented ingredients in this product include CarnoSyn beta-alanine, BetaPower® betaine, fermented BCAAs, fermented Glutamine, L-Citrulline, patented Creatine HCl, PurCaf Organic Caffeine, and SPECTRA antioxidant blend. Pre-Kaged helps enhance mental focus, improves performance during training, and increases energy to get you through your toughest workouts. CYDNEY SAYS: Taking a pre-workout product is especially important when you’re on a bodyfat-reducing program. I make sure to emphasize Pre-Kaged when I’m dieting. |
