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I’m not going to lie to you, I’m tired. But that’s all part of the deal. My joints hurt and my feet hurt. I don’t think I’ve ever done this much cardio in my life. But you know what? I’m also ready to kick this leg day in the ass!
We’re going to be sweaty and we’re going to be sore. You already know that. Your fatigue is not an excuse to cut corners, do fewer sets than are programmed, or skip cardio. Do what needs to be done!
Success Tip
It’s not easy to get through this program, especially during the last week. You’re probably feeling really crappy and you’re wondering how the hell you’re going to do the work I’m asking you to do. Aside from the usual advice to stay positive, take some pre-workout before your sessions, get as much sleep as you can the night before, and use those first sets as mental fuel. Don’t look at the mountain; take each step at a time and do the best you can on each rep.
30 Days Out
Watch The Video – 06:35
![Dumbbell Lunge]()
![Dumbbell Lunge]()
Dumbbell Lunge
3 sets of 10 reps, 30 seconds rest between sets![Glute Ham Raise]()
![Glute Ham Raise]()
Glute Ham Raise
2 sets of 15 reps, 30 seconds rest between sets![Leg Extensions]()
![Leg Extensions]()
Leg Extensions
1 set of 30 ascending reps per leg
Ascending Reps: 2, 4, 6, 8, 10 reps per leg
![Leg Press]()
![Leg Press]()
Leg Press
10 sets of 3 reps, 30 seconds rest between sets![Front Squat]()
![Front Squat]()
Front Squat
6 sets of 5 reps, 30 seconds rest between sets![Glute Bridge with Pause]()
![Glute Bridge with Pause]()
Glute Bridge with Pause
5 sets of 6 reps, 30 seconds rest between sets
Cardio
- Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Steady-State Cardio: 10 minutes
- Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Tabata cardio options
Tier 1
- Treadmill sprint
- Jump rope
- Speed row
- Kettlebell swing
Tier 2
- High knees
- Side-to-side shuffle
- Shuttle run
- Jump lunge
Tier 3
- Burpee
- Jump squat
- Stair sprint
- Mountain climber
Steady-State Cardio Options
- Incline treadmill walk
- Stair mill
- Elliptical
- ARC trainer
- Low-intensity jog
- Stationary bike
- Low-intensity row
- Swimming
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