GET Toned: THE 84 DAY BLUEPRINT
Gym Workouts

Day 30:   Legs & Glutes

Day 30:  Legs & Glutes                 

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

3 Sets -- 10-10-20 reps, on the 3rd set use lighter weight
Dumbbell Air Squats
Rest -- 60 seconds

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

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


3 Sets -- 20-20-20 reps, 10 on each leg for the Standing Glute Leg Lifts
Superset:
Barbell Glute Bridges 
Standing Glute Leg Lifts
Kettle Bell Swings
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.