Workout Plans
Man Performing a Walking Lunge thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 2 : Tuesday: Lower Body/Abs

Equipment Yes
For each A and B exercise pairing, go back and forth between the two moves one set at a time—similar to a superset, only with full rest between exercises.

Exercise 1A

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
8 reps
2-3 min rest
Perform each set as a dropset. For example, do 8 reps for the first set of goblet squats with your estimated 8-rep max. Then immediately drop the weight about 20% to 30% and do 8 more reps. Repeat 1 more time—that’s 1 set. Do this 2 more times with 2 to 3

Exercise 1B

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
10 reps
1-2 min rest

Exercise 2A

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
12,10,8 reps
2-3 min rest

Exercise 2B

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
20,15,10 reps
2-3 Min rest

Exercise 3A

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
10 Per Leg reps
1-2 Min rest

Exercise 3B

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
10-12 reps
1-2 Min rest