Legs & Core: 2-Day Plan

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 2-day strength program offers plenty of opportunity to build strength in your legs and core. Each day offers a completely different workout option from the previous session. For best results, add this plan twice weekly to compliment your full body routine.

Day 1: This workout session includes 3 exercises each for legs and core. You will perform 3-4 sets per exercise with a repetition range of 6-15. Workout time: 45-minutes

Day 2: This second workout once again includes 3 leg and 3 core exercises. The exercises are all different from day 1. You will do 3-4 sets for each and pump out 5-12 repetitions per exercise. Workout time about 50-minutes.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 8
Day 8

Workout 1 6 exercises, 42 mins

Machine Leg Curl (Prone)	3x10,8,8 reps	rest: 60s
Machine Leg Extension	3x10,8,8 reps	rest: 60s
Hack Squat	4x10 reps	rest: 90s
Cable Kneeling Crunch	4x15 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x10,8,6 reps	rest: 60s

Workout 2 6 exercises, 42 mins

Barbell Single-Leg Squat	3x8 reps	rest: 60s
Barbell Squat	4x10,8,6,5 reps	rest: 120s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Hanging Leg Raise	3x12,10,8 reps	rest: 60s