30-Minute Workout: Jumbo Training Program
The 5-day program that will build muscle and burn fat simultaneously, in record time.
WORKOUT DAY THREE // Legs, Core, and Calves Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< SQUAT or SMITH MACHINE SQUAT >
| SETS | REPS | REST |
| 1 | 12-15 | 60 sec. |
| 2 | 8-10 | 60 sec. |
| 3 | 8-10 | 60 sec. |
| 4 | 6-10 | 90 sec. |
| 5 | 6-10 | 90 sec. |
< JUMBO SET 1 > *
| EXERCISE | REPS | REST |
| Leg Press | 8-12 | 0 |
| Leg Extension | 8-12 | 60 sec. |
* Repeat the set, but perform 8-10 reps per exercise. Repeat the set oncer more and perform 6-8 reps per exercise and rest 90 seconds at the end.
< JUMBO SET 2 > *
| EXERCISE | REPS | REST |
| Deadlift | 8-12 | 0 |
| Lying Leg Curl | 8-12 | 60 sec. |
* Repeat the set but perform 8-10 reps per exercise. Repeat the set once more and do 6-8 reps. Rest 90 seconds at the end. Perform a fourth set of 6-8 reps and 90 seconds rest.
< JUMBO SET 3 > *
| EXERCISE | REPS | REST |
| Standing Calf Raise | 8-12 | 0 |
| Seated Calf Raise | 8-10 | 60 sec. |
* Repeat the set but perform 8-10 reps. Repeat the set again but perform 8-10 reps per exercise.
