Strong and Fit Day 1/ Program Overview

Day 1 Workout

Superset #1
Leg Extension/Lying Leg Curls
2 sets of 10
Rest 30 seconds between each superset

Barbell Squat or squat alternative
2-3 warm up sets of 5-7 reps
Set 3 or 4 get 3 rep max
Mine was 225 lbs on barbell back Squat which was impressive for me since I haven’t heavy back squated in over a year and at that time I was repping 265 lbs at around 4 reps. My goal is 265 for 4 reps by the end of this 12 week program.

Rack your weights! Don’t be the person that leaves the next person to rack your weight.

Okay now that our legs are exhausted, tight and broken down let’s get them stretched out with some light leg work.
3 sets of the following exercises with 30 seconds rest in between each exercise.

Walking lunges 5 each leg
Side step lunge 5 each leg
Straight leg toe touch 10 reps

15 minutes of steady state cardio at 50% max pace.
This entire workout took me 55 minutes to complete so you can easily fit this in your schedule. No excuses! 490 calories burned according to my Apple Watch. Not bad for day 1.