GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 23:   Legs & Glutes

Day 23:  Legs & Glutes                 

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Smith Machine Squat  
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Leg Extensions
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Hamstring Curls 
Rest -- 60 seconds

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Standing Calf Raises  
Rest -- 60 seconds


3 Sets -- 20-20-20 reps, 10 on each leg
Superset:
Glute Bridge Marches 
Glute Leg Lifts
Glute Leg Pulses
Rest -- 30 seconds
End Superset


HIIT - Choose a HIIT workout from the HIIT training guide - 15 minutes

    • These workouts are designed to be used with lighter weight and more reps. On the last superset make sure and double your reps. You can use lighter weight for the last superset, but the idea is to fatigue your muscles with that set.