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If today’s leg lookout looks a little familiar, that’s because it’s based on the same principles as yesterday’s arms workout. Throughout phase one of the Rewired Trainer, you’ll be using sets in the 10-15 range, and usually pairing exercises in supersets to work the opposite sides of the joint.
For instance, you’ll pair the leg press with straight-leg dumbbell deadlifts, resting as little as possible between sets. As the reps go down from 15 to 12 to 10, increase the weight accordingly. If it takes you a little time to get the hang of it and find the perfect weight, don’t sweat it. Rewired is a process of discovery, not just a collection of workouts!
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging-Treadmill
15 minutes, 55-60%-
Warm-up Superset
![Dumbbell Step Ups]()
![Dumbbell Step Ups]()
Dumbbell Step Ups
1 set of 12 (each leg)![Romanian Deadlift]()
![Romanian Deadlift]()
Romanian Deadlift (Performed with dumbbells)
1 set of 20 reps-
Superset
![Leg Press]()
![Leg Press]()
Leg Press
3 sets of 15, 12, 10 reps![Stiff-Legged Dumbbell Deadlift]()
![Stiff-Legged Dumbbell Deadlift]()
Stiff-Legged Dumbbell Deadlift
3 sets of 15, 12, 10 reps-
Superset
![Leg Extensions]()
![Leg Extensions]()
Leg Extensions
3 sets of 15, 12, 10 reps![Seated Leg Curl]()
![Seated Leg Curl]()
Seated Leg Curl
3 sets of 15, 12, 10 reps-
Triset
![Dumbbell Lunges]()
![Dumbbell Lunges]()
Alternating Dumbbell Lunges
3 sets of 15, 12, 10 reps![Standing Calf Raises]()
![Standing Calf Raises]()
Standing Calf Raises
3 sets of 15, 12, 10 reps![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 sets of 15, 12, 10 reps
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