Today is the last weight-training workout of week 7 on my 8-Week Fat-loss Figure Trainer. At this point, you should really emphasize how your body looks as opposed to what my chart prescribes you to perform during each workout. I want you to make adaptations, emphasizing the exercises, sets, reps and techniques that work best for you. Here are some ideas that you can adapt based on today’s workout chart.
You’ll begin today’s workout with barbell front squats, and you’ll follow that move with regular barbell squats. One thing you can consider is supersetting these moves, performing your front squats followed immediately by a set of back squats. For that to work, you need to choose the proper weight that allows you to complete 25 reps of front squats followed by 20 reps of back squats. Then, you’ll only rest 30-60 seconds between these supersets. Keep the weight light and the reps impeccable if you choose this option.
Take a look at my video to remind yourself of the rep pace that I like for both front and back squats. I go low, but then I come out of the bottom fairly quickly. Notice that I don’t rise to the point where I am able to lock out my knees because I want to keep constant tension on my target muscles throughout the set.
For wide squats it’s important that you push yourself but also listen to your body. Remember to keep your back firmly against the pad, and keep your feet firmly planted on the platform. With walking lunges, don’t forget to keep your knees and toes in line—like I’ve said before, “no wobbling.”
You’ll finish up this legs workout with pop squats. I want you to remember that when it gets tiring, you need to control your breathing and keep going.
You’ll also complete the amount of cardio that’s right for you—my baseline recommendation is 20 minutes of steady state. Then you’ll perform the abs moves that will really help bring in your figure as we approach the end of this program.
Then you have cardio, and that’s all for today. Congratulations on completing the last weight-training workout before your final week on my 8-Week Fat-loss Figure Trainer!
DAY 47—Legs (All Groups) Workout
Front barbell squats
4 SETS / 25 REPS
4 SETS / 20 REPS
Wide Hack squats
4 SETS / 15 REPS
Dumbbell Walking lunges
15 Steps per Leg
4 SETS / 15 REPS per Side
4 SETS / 20 REPS
3 SETS / 15 REPS
Twisting cable crunches (standing)
3 SETS / 15 REPS per Side
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