Day # 3 (Legs & Abs)
Do 3 sets of 15 reps with 60 seconds rest in between.
Align your knees accurately with the axis of the rotation, hook in the weight and curl till you feel a great contraction in your hamstrings.
Do 4 sets of 8-10 reps with 90 seconds rest in between.
Reverse Lunge (A)
Do 3 sets of 10-15 reps with 60 seconds rest in between.
For a perfect lunge, grab a dumbbell in each hand. Now step back and lower your body till the rear knee touches the floor or is an inch above the floor. This way, your front thigh will be parallel to the floor.
Romanian Deadlift (B)
Do 3 sets of 8-10 reps with 90 seconds rest in between.
Body Saw (A)
Do 2 sets of 8-15 reps with 45 seconds rest in between.
Bring your body in a push-up position with your feet on sliders. Now gradually bend your elbows and rest your forearms on the ground. Finally, brace your abs and push the body backward. Slide until you feel the abs are about to lose tension. Pull back to your starting position.
One-Arm Farmer’s Walk (B)
Do 2 sets of 30 reps with 45 seconds rest in between.
For each side, grab a heavy dumbbell in one hand and walk as fast as you can. Keep your shoulders, chest and back out and don’t twist or bend to one side.