Bonus Days

Table of Contents

Bonus Days

Download the bonus workout pdf here.

Day 1 – Legs and Cardio

Warm Up – Complete five minutes of low- to moderate-intensity cardio and dynamic stretching.

Straight Sets – Perform the moves for the indicated sets and reps. Recover fully between sets.

  • Dumbbell/Barbell Deadlift – 10 reps – 5 sets
  • Dumbbell Goblet Squat – 10 reps – 3 sets
  • Dumbbell/Barbell Squat – 10 reps – 4 sets

Tri-Set 1 – 3 sets – Perform these moves one after another with minimal rest in between. Recover completely between tri-sets.

  • Single-Leg Deadlift to Step...

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