Day 3: Legs/Calves

We're here to build a stunning pair of legs, but with zero treadmill torture. Remember, there's no need to worry about cardio right now! Instead, we'll lift our way to the look we want.

Before we hit the gym, review these quick tips for a beautiful lower body:

• Visualize your workout before you step into the gym.


• If you have a pre-existing injury, take care warming up your muscles and loosen your joints.


• Even though your legs are probably stronger than you think, watch the exercise videos carefully and focus on good form!

With legs like yours, get ready to leave this workout in the dust.

Leg Press 3 x 12
Leg Extensions 3 x 12
Wide Stance Barbell Squat 3 x 12
Seated Leg Curl 3 x 12
Standing Calf Raises 3 x 12
Seated Calf Raise 3 x 12

Jamie Eason's LiveFit Trainer: Day 2

BACK and BICEPS

Today we're in the gym working on the bombshell muscles: back and biceps. Training these puppies will make you look like a knockout, especially in your favorite dress.

Remember that we're not lifting with 100% intensity on every rep. Be proud and push yourself, but leave the 100s on the rack. They'll get their chance.

Before your workout, leave work at work and home at home. When you reach the gym, the business meetings go bye-bye and the kitchen cleans itself.

If you're in the gym physically, you should be in the gym mentally.

Wide-Grip Lat Pulldown 3 x 12
1 min rest

One-Arm Dumbbell Row 3 x 12
1 min rest

Seated Cable Row 3 x 12
1 min rest

Underhand Cable Pulldown 3 x 12
1 min rest

Dumbbell Alternate Bicep Curl 3 x 12
1 min rest

One-arm Dumbbell Preacher Curl 3 x 12
1 min rest

Standing Bicep Cable Curl 3 x 12

STRETCH!

Jamie Eason's LiveFit Trainer: Day 1

CHEST and TRICEPS

Today is a day of firsts.

It's the first day of your new lifestyle, the first step toward your new body, and our first workout together. I hope you're excited, committed and ready to transform!

Remember, there's absolutely nothing to fear: I'll be training with you through every exercise, helping you push each and every rep.

Before we hit the gym, focus on these training notes:

• This is the muscle endurance phase: we're prepping your muscles for heavier weight and more intense training down the road.


• You'll be doing 3 sets of 12 repetitions (3 X 12) for each exercise.


• Aim for 1 minute of rest between each set.


• The amount of weight you lift should be 60% of your maximum effort. Lifting too much too soon will lead to excessive muscle soreness.


• Each workout, depending on gym traffic and your training pace, should take about an hour.

See you in the gym!

Warm up (treadmill / elliptical / bike) 5 - 10 mins

Wide Push Ups (standard or on knees) 3 x 12

1 min rest

Dumbbell Bench Press 3 x 12

1 min rest

Dumbbell Flyes 3 x 12

1 min rest

Narrow Push Ups (standard or on knees) 3 x 12

1 min rest

Standing Dumbbell Triceps Extensions 3 x 12

1 min rest

Triceps Pushdown 3 x 12

STRETCH!