There’s no way of getting around it today, I’m tired! Fatigue has set in and it would have been very easy for me to justify extra hours in bed. The difference is that I didn’t do that, because my end goal means so much to me that nothing is going to convince me to take things easy now. You’re going to be faced with the same predicament from time to time as well; always think about the end result if you’re ever contemplating quitting.

We’ve got just 2 workouts to crush this week before entering the final stretch of this extreme transformation, so let’s make it really count today. Don’t take your foot off the gas now!

Morning Cardio - 50 Minutes

Hamstrings, Lower Back & Upper Abs Workout

Hamstrings & Lower back

SUPERSET (6 Sets)

1a. Machine Deadlifts	20, 15, 10*, 10, 15, 20 Reps

1b. Hyperextension	20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the deadlift followed by hyperextensions. Perform the last three supersets starting with the hyperextension followed by deadlift.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

2a. Lying hamstring Curls	20, 15, 10*, 10, 15, 20 Reps

2b. Stiff-Legged Deadlift

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the lying hamstring curls followed by stiff-legged deadlifts. Perform the last three supersets starting with the stiff-legged deadlift followed by lying hamstring curls.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

Abs

Circuit (6 Sets)

3a. Banded Crunches	Failure

3b. Dumbbell Crunches	Failure

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Day 46:Hamstrings, Lower Back and Upper Abs

Morning Cardio - 50 Minutes

Hamstrings, Lower Back & Upper Abs Workout

Hamstrings & Lower back

SUPERSET (6 Sets)

1a. Machine Deadlifts

20, 15, 10*, 10, 15, 20 Reps

1b. Hyperextension

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the deadlift followed by hyperextensions. Perform the last three supersets starting with the hyperextension followed by deadlift.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 2 minutes of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

2a. Lying hamstring Curls

20, 15, 10*, 10, 15, 20 Reps

2b. Stiff-Legged Deadlift

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the lying hamstring curls followed by stiff-legged deadlifts. Perform the last three supersets starting with the stiff-legged deadlift followed by lying hamstring curls.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 2 minutes of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

Abs

Circuit (6 Sets)

3a. Banded Crunches

Failure

3b. Dumbbell Crunches

Failure

Breakdown of the circuit:

Exercise 1: Banded crunches to failure

Exercise 2: Banded crunches with isometric hold for 10 seconds

Exercise 3: Isometric hold for 10 seconds

Exercise 4: Dumbbell crunches to failure

Exercise 5: Dumbbell crunches with isometric hold for 10 seconds

Exercise 6: Isometric hold for 10 seconds

Perform all six exercises back to back with no rest between. Complete a total of six rounds.

- Rest 45 seconds between each circuit.

Evening Cardio - 50 Minutes

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- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset