Hamstrings, Lower Back, & Abs Workout | Day 53 | Kris Gethin's 8-Week Hardcore Training Program


Let’s talk about how to start slowing down from this crazy ride you’ve been on for the past two months. Respect how far you’ve come. Don’t blow it all now on a doughnut and pizza fest!
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This morning, I felt extremely tired, so I decided to cycle to the gym in order to wake myself up. Sometimes you need to remain in control of your own mind by doing something that goes against how you feel at that precise moment. Speaking of which, you’ve been doing well getting all your cardio done through this intensive transformation. As we’re almost at the end, I need to talk to you about tapering it off, rather than just crashing and stopping everything.

You’ve built your body up to being conditioned to 14 cardio sessions at 55 minutes each now. I’d recommend you drop this to 50 minutes for the first week after your program and only do it for five of the days. The next week, cut those five sessions down to 45 minutes, to sustain the tapering process.

This will allow your metabolism to adapt more readily without crashing, which could leave you in a vulnerable position to gain weight quickly. Obviously, I want you to keep your diet clean as well; don’t go on a binge and start yo-yo dieting! We need to look at reverse dieting so that you gradually rebuild your metabolic rate up. Your protein can remain much the same, but you will want to steadily increase your calories from carbohydrates by around 10-15 percent per week for the next six weeks. You can have a small amount of extra fats as well, but don’t mix your carbs and fats together too much.

Right, let’s get this workout finished fast!

| Hamstrings, Lower Back, and Upper AbsWorkout |
1. Morning Cardio – 55 Minutes
2. Rack Deadlift – 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set
3. Seated Cable Deadlift – 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set
4. Single-leg Hamstring Curl – 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set
5. Sissy Squat – 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set
6. Ab Crunch Machine – 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set
7. Decline Sit-Up – 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set
8. Evening Cardio – 55 minutes

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