1 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

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1 1 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

2 CHAPTER 1 Dumbells & Sprints Routine sculpt your BODY WHAT IS IT? The first thing that attracted me to training with weights was the thought that I could sculpt my body; to have the power and control to make my own body look truly exceptional. This may seem like a mysterious proposition, but it is actually very simple. Much like a sculptor adds clay to a sculpture, you too can do the same, only it s muscle you are adding. No, not slabs of bulky muscle, rather thin layers of super-toned muscle that will give you the body of your dreams. What is it that you need? A higher butt More muscle around the knee A nice curve to the side of your thigh A perkier look to the hamstrings (back of your legs) This program is designed to deliver all that and more. Toned arms, lean & sexy abs, sculpted shoulders, and a beautiful back. But how does it work exactly? Simple. The stronger you get the more you can sculpt your body by adding small amounts of muscle. Now understand, building muscle is very, very hard to do. You will not get big and bulky unless you are eating terribly. And in that case it won t be muscle you are adding rather it will be fat. You want to sculpt your perfect body? Then focus on getting stronger and faster. FAT BURNING This routine is going to get your heart rate up and in the process, you are going to burn a ton of calories. Make no mistake, you want to end each workout breathing heavy, so chase that feeling. Push yourself to your limit and you will find over time that your limit keeps going up and up and up. Don t kill yourself, just keep challenging yourself with each workout, patiently increasing your capacity to work harder. Pay attention to improvements in your endurance, strength, and speed or in other words, your overall functionality. 2 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

3 HOW DO I GET GREAT LEGS? PHASE 2 FAT BURNING CONTD If you are improving your functionality, then you are definitely improving your appearance. It can be no other way. Don t worry about the weight scale it s a negative focus. Besides your weight can fluctuate a few pounds up or down just by the water your body is holding onto in a particular day, so don t let yourself get on that emotional rollercoaster. Get more endurance, get stronger, get faster and the weight scale and your body will reflect your efforts. You are also going to build muscle with these workouts, the added benefit of which (besides looking great) is that the more muscle you hold on your body, the more fat you burn even while at rest. How does muscle burn fat? The body needs to burn calories just to maintain muscle. So the more muscle you have, the more fat you burn. Think about track athletes, they don t obsess over the weight scale or count calories. Track & field athletes focus on their performance and eating nutritious food to fuel their body. The side effect is an incredibly lean body from top to bottom. HOW BADLY DO YOU WANT IT? This is why the level of intensity you bring to your routine is so important. What is intensity really? It is just how hard you try. Using great intensity sustained over a full workout on a consistent basis is a skill that takes developing. Why is that you ask? Because it takes practice to develop the mental focus to be able to deliver a high level of intensity on a consistent basis. INTENSITY NOUN 1. GREAT ENERGY, STRENGTH, CONCENTRATION, VEHEMENCE, ETC., AS OF ACTIVITY, THOUGHT, OR FEELING Being intense begins in the mind. You first need to have the intent that you are going to try your hardest for every set and repetition of each and every workout. Let me be very clear about this point, you have to get your head right if you want to be successful. If you are just going to go through the motions of your workouts, the mediocre results will show. But if you stay focused and determined to get the most out of each repetition and stride, your results will go beyond your wildest dreams. Secondly, before you sprint or lift a weight, visualize yourself first performing that set or sprint. Visualize yourself sprinting with perfect form or aggressively doing all your repetitions for your next exercise. Once you begin your exercise focus on nothing else but the next rep or step. As if in a meditative state, shut out the rest of the world and focus all your energy on performing your best. There is no truer maxim in the fitness world than this: You get out what you put into it 3 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

4 HOW DO I GET GREAT LEGS? PHASE 2 HOW BADLY DO YOU WANT IT? CONTD When you put this level of mental energy into your workouts the workout itself becomes much more rewarding. Workouts become a mental break from the everyday worries of your regular world. You become adept at blocking those concerns out of your mind for just your workout. In this sense, your daily workout become a mental oasis in your day you look forward to doing. It won t be easy to do at first. Those real-life concerns will keep popping into your mind. Practice shutting them out for your short workout and pretty soon you will be able to do so. Replace those thoughts with nothing else but your desire to perform better and better each and every workout. flexors which only makes it more difficult to engage the glutes. Think about your problem areas. Where does the cellulite form? The hips and the upper thighs. They just aren t getting the work they should be getting. If you want great legs you have to work your hips, glutes, and upper thighs maximally. You can only do this if you use good form. So become determined to master your form and get great legs. WARM UP It s good to warm up before doing the body-weight workouts (Monday, Wednesday, and Friday). One of the best ways to do this is to do a couple of sets of body weight squats and planks before beginning the actual routine. These warm up sets should be done slowly and for a lower number of repetitions (6 8). You want to wake up the muscles by introducing them to a full range of motion and some good contractions. When you do the warm up squats, now is the time to perfect your form. In the middle of the routine as you get exhausted, you can lose mental focus and your form can suffer. Practice perfect form while you re fresh to instill good habits. FORM Fitness professionals focus on mastering form. Why? Simple it gets them the best results. Good form cannot be stressed enough. Your transformation is directly related to how well you squat, sprint, and lunge. When you squat perfectly, it engages the muscles so much more. Poor form typically has the lower back and knees take on much of the work so your hips and upper thighs don t get worked near the degree they should. Why does this happen? Our modern inactive lifestyle often causes our glutes to go dormant. This means that the glutes stop firing off and doing the work they are suppose to do when you squat or bend over. All the sitting we do also causes us to get very tight hip Do 2 sets of squats for 6 8 repetitions. Do 2 sets of planks for 10 seconds making sure to contract your abs, glutes, and quads. Alternate back and forth between squats and planks. Once this is done, get on with the workout. For the sprint workouts on Tuesday and Thursday, the sprint drills are in themselves not only a workout but a warm up for your actual sprinting. For Saturdays, walk two laps or jog 800 metres on your treadmill before beginning a moderate pace run. 4 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

5 CHAPTER 2 The Workout Body-Weight Complexes For the body-weight workouts, perform each exercise one after another with little to no rest. The less rest you take, the higher your heart rate, the more fat you are burning. Take the prescribed breaks between rounds for example: MONDAY [LOWER BODY COMPLEX] REPETITIONS DO 10 REPETITIONS OF EACH EXERCISE. FOR STATIC HOLD EXERCISES LIKE PLANKS, HOLD THE POSITION FOR 20 SECONDS. 4Dumbell Squat 4Dumbell Split Squat 4Dumbell One Leg Deadlifts 4 Forward) 4Dumbell Seated Calf Raises 4Dumbell Bridges 4Ankle Weight Standing Kickbacks 4VMO Extension (Both Sides) Do all of the above exercises one after another for either 10 repetitions or 20 seconds each (depending on the type of exercise e.g. 10 reps for squats, 20 seconds for planks). Doing all of this once would be considered one round of the Lower Body Complex. Take a minute break then repeat once or twice (according to the workout plan). SPRINTING DRILLS & SPRINTING Perform each drill over 20 metres. Once you are done one drill simply turn around and perform the next drill over the same 20 metres doing one drill after another until they are all done. Your heart rate should be racing quite a bit when all these are done. Try to have little or no rest between sprint drills. Then rest 1 minute and begin your 30 metre sprints. Crouch down into the start position as you see in the sprint technique video for each and every sprint. Once the sprint is done walk back to the start line and repeat until all 6 sprints are done. Take one minute off and repeat one or two more times (according to the workout plan). 5 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

6 TUESDAY 4Skipping A s 4Running A s 4Skipping B s 4Running Butt Kicks 4Hip Openers 4Quick Kicks 4Reverse Stride 4Reverse Shuttle 4Double Ankle Hops 4Broad Jump 41,2,3 s 4In and Out 4Tuck Jumps 4Star Jumps 6 x 30 metres - 3 Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Lower Body Complex Lower Body Complex Lower Body Complex Dumbell Squat Skipping A's Goblet Squat Skipping A's Dumbell Squat (Rack Position) 8 x 400 metres Dumbell Split Squat Running A's Dumbell Walking Lunge Running A's Dumbell Reverse Lunge Dumbell One Leg Deadlifts Skipping B's Dumbell Sumo Deadlifts Skipping B's Dumbell Deadlifts Running Butt Kicks Forward) Reach Back) Running Butt Kicks Ankle Weight Straight Leg Kickback with Leg Curl Dumbell Seated Calf Raises Hip Openers Dumbell Calf Raises Hip Openers Dumbell Reverse Calf Raises Dumbell Bridges Quick Kicks Ankle Weight Kickbacks Quick Kicks Dumbell One Leg Bridge Ankle Weight Standing Kickbacks Reverse Stride Ankle Weight Fire Hydrant Reverse Stride Ankle Weight Standing Kickbacks VMO Extension (Both Sides) Reverse Shuttle Seated Ankle Weight Leg Extension Reverse Shuttle Ankle Weight Standing Leg Extensions Upper Body Complex Double Ankle Hops Upper Body Complex Double Ankle Hops Upper Body Complex Plank Rows Broad Jump Man Makers Broad Jump Dumbell Rows Push Ups 1,2,3's Plank Pop Ups 1,2,3's Floor Press Stick Ups In and Out Ankle Weight Laterals In and Out Ankle Weight Bent Laterals Planks Tuck Jumps Mountain Climbers Tuck Jumps Outside Mountain Climbers Standing Side Leg Raise Star Jumps Side Crunch (Both Sides) Star Jumps Side Planks Rope Pulls Leg Climbs (Both Sides) Crunches 6 x 30metres x 30metres - 3 Instructions for Monday, Wednesday, Friday Workouts: Do one round of the Lower Body Complex. That means do each exercise one after the other with no rest. Do 10 repetitions for each exercise or in the case of static exercises like planks, hold the position for 20 seconds. Then once they are all done take a 1 minute break and repeat. ///////Once that's all done take another 1 minute break then do the Upper Body Complex once doing each exercise one after the other with no rest. Take one more 1 minute break then repeat the Upper Body Complex...then you are done for the day! Instructions for Tuesday & Thursday Workouts: Do all the Sprint Drills over a 20 metre distance. Do each exercise one after the other with no rest. Then rest 1 minute. Now start your first set of 30 metre sprints. You will sprint 30 metres, walk back to your starting line, then sprint again. Repeat the sprints until you have done 6. Then take a 1 minute break before doing another set of 6 sprints. One more 1 minute break and then do your last set of 6 sprints. Instructions for Sunday: Walk the track for a couple of laps to warm up, then run one 400 metre lap at a moderate pace. Once that's done walk 200 metres. Now start another moderate run of 400 metres. Keep this up until all 8 laps are complete (the warm up laps do not count as part of your 8 laps) Week 2 Lower Body Complex Lower Body Complex Lower Body Complex Dumbell Squat Skipping A's Dumbell Squat with 1/4 Pulse Skipping A's Dumbell Squat (KB Position) 8 x 400 metres Dumbell Split Squat Running A's Dumbell Walking Lunge Running A's Dumbell Bulgarian Split Squats Dumbell One Leg Deadlifts Skipping B's Dumbell Sumo Deadlifts Skipping B's Dumbell Deadlifts Forward) Running Butt Kicks Reach Back) Running Butt Kicks Ankle Weight Straight Leg Kickback with Leg Curl Dumbell Seated Calf Raises Hip Openers Dumbell Calf Raises Hip Openers Dumbell Reverse Calf Raises Dumbell Bridges Quick Kicks Ankle Weight Kickbacks Quick Kicks Dumbell One Leg Bridge Ankle Weight Standing Kickbacks Reverse Stride Ankle Weight Fire Hydrant Reverse Stride Ankle Weight Standing Kickbacks VMO Extension (Both Sides) Reverse Shuttle Seated Ankle Weight Leg Extension Reverse Shuttle Ankle Weight Standing Leg Extensions Upper Body Complex Double Ankle Hops Upper Body Complex Double Ankle Hops Upper Body Complex Plank Rows Broad Jump Man Makers Broad Jump Dumbell Rows Push Ups 1,2,3's Plank Pop Ups 1,2,3's Push Up Negatives Stick Ups with Ankle Weights In and Out Ankle Weight Laterals In and Out Ankle Weight Bent Laterals Planks Tuck Jumps Cross Body Mountain Climbers Tuck Jumps Double Leg Mountain Climbers Standing Side Leg Raise Star Jumps Side Crunch (Both Sides) Star Jumps Side Planks with Reach Through Rope Pulls Step Touch Leg Climbs (Both Sides) Step Touch Crunches 6 x 30metres x 30metres - 4 Instructions for Monday, Wednesday, Friday Workouts: Do one round of the Lower Body Complex. That means do each exercise one after the other with no rest. Do 10 repetitions for each exercise or in the case of static exercises like planks, hold the position for 20 seconds.then once they are all done take a 1 minute break and repeat. ///////Once that's all done take another 1 minute break then do the Upper Body Complex once doing each exercise one after the other with no rest. Take one more 1 minute break then repeat the Upper Body Complex...then you are done for the day! Instructions for Tuesday & Thursday Workouts: Do all the Sprint Drills over a 20 metre distance. Do each exercise one after the other with no rest. Then rest 1 minute. Now start your first set of 30 metre sprints. You will sprint 30 metres, walk back to your starting line, then sprint again. Repeat the sprints until you have done 6. Then take a 1 minute break before doing another set of 6 sprints. One more 1 minute break and then do your last set of 6 sprints. Instructions for Sunday: Walk the track for a couple of laps to warm up, then run one 400 metre lap at a moderate pace. Once that's done walk 200 metres. Now start another moderate run of 400 metres. Keep this up until all 8 laps are complete (the warm up laps do not count as part of your 8 laps) 6 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

7 Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Lower Body Complex Lower Body Complex Lower Body Complex Dumbell Squat Skipping A's Goblet Squat Skipping A's Goblet Squat 8 x 400 metres Dumbell Split Squat Running A's Dumbell Walking Lunge Running A's Dumbell Walking Lunge Dumbell One Leg Deadlifts Skipping B's Dumbell Sumo Deadlifts Skipping B's Dumbell Sumo Deadlifts Forward) Running Butt Kicks Reach Back) Running Butt Kicks Reach Back) Dumbell Seated Calf Raises Hip Openers Dumbell Calf Raises Hip Openers Dumbell Calf Raises Dumbell Bridges Quick Kicks Ankle Weight Kickbacks Quick Kicks Ankle Weight Kickbacks Ankle Weight Standing Kickbacks Reverse Stride Ankle Weight Fire Hydrant Reverse Stride Ankle Weight Fire Hydrant VMO Extension (Both Sides) Reverse Shuttle Seated Ankle Weight Leg Extension Reverse Shuttle Seated Ankle Weight Leg Extension Upper Body Complex Double Ankle Hops Upper Body Complex Double Ankle Hops Upper Body Complex Plank Rows Broad Jump Man Makers Broad Jump Man Makers Push Ups 1,2,3's Plank Pop Ups 1,2,3's Plank Pop Ups Stick Ups In and Out Ankle Weight Laterals In and Out Ankle Weight Laterals Planks Tuck Jumps Mountain Climbers Tuck Jumps Mountain Climbers Standing Side Leg Raise Star Jumps Side Crunch (Both Sides) Star Jumps Side Crunch (Both Sides) Rope Pulls Step Touch Leg Climbs (Both Sides) Step Touch Leg Climbs (Both Sides) 6 x 30metres x 30metres - 4 Instructions for Monday Workout: Do one round of the Lower Body Complex. That means do each exercise one after the other with no rest. Do 10 repetitions for each exercise or in the case of static exercises like planks, hold the position for 20 seconds. Then once they are all done take a 1 minute break and repeat. Now do that for a 3rd Round! /////// Once that's all done take another 1 minute break then do the Upper Body Complex once doing each exercise one after the other with no rest. Take one more 1 minute break then repeat the Upper Body Complex. Now you're done. Instructions for Wednesday, Friday Workouts: Do one round of the Lower Body Complex. That means do each exercise one after the other with no rest. Then once they are all done take a 1 minute break and repeat. ///////Once that's all done take another 1 minute break then do the Upper Body Complex once doing each exercise one after the other with no rest. Take one more 1 minute break then repeat the Upper Body Complex...then you are done for the day! Instructions for Tuesday & Thursday Workouts: Do all the Sprint Drills over a 20 metre distance. Do each exercise one after the other with no rest. Then rest 1 minute. Now start your first set of 30 metre sprints. You will sprint 30 metres, walk back to your starting line, then sprint again. Repeat the sprints until you have done 6. Then take a 1 minute break before doing another set of 6 sprints. One more 1 minute break and then do your last set of 6 sprints. Instructions for Sunday: Walk the track for a couple of laps to warm up, then run one 400 metre lap at a moderate pace. Once that's done walk 200 metres. Now start another moderate run of 400 metres. Keep this up until all 8 laps are complete (the warm up laps do not count as part of your 8 laps) Week 4 Lower Body Complex Lower Body Complex Lower Body Complex Dumbell Squat Skipping A's Dumbell Squat with 1/4 Pulse Skipping A's Dumbell Squat (KB Position) 8 x 400 metres Dumbell Split Squat Running A's Dumbell Walking Lunge Running A's Dumbell Bulgarian Split Squats Dumbell One Leg Deadlifts Skipping B's Dumbell Sumo Deadlifts Skipping B's Dumbell Deadlifts Forward) Running Butt Kicks Reach Back) Running Butt Kicks Ankle Weight Straight Leg Kickback with Leg Curl Dumbell Seated Calf Raises Hip Openers Dumbell Calf Raises Hip Openers Dumbell Reverse Calf Raises Dumbell Bridges Quick Kicks Ankle Weight Kickbacks Quick Kicks Dumbell One Leg Bridge Ankle Weight Standing Kickbacks Reverse Stride Ankle Weight Fire Hydrant Reverse Stride Ankle Weight Standing Kickbacks VMO Extension (Both Sides) Reverse Shuttle Seated Ankle Weight Leg Extension Reverse Shuttle Ankle Weight Standing Leg Extensions Upper Body Complex Double Ankle Hops Upper Body Complex Double Ankle Hops Upper Body Complex Plank Rows Broad Jump Man Makers Broad Jump Dumbell Rows Push Ups 1,2,3's Plank Pop Ups 1,2,3's Push Up Negatives Stick Ups with Ankle Weights In and Out Ankle Weight Laterals In and Out Ankle Weight Bent Laterals Planks Tuck Jumps Cross Body Mountain Climbers Tuck Jumps Double Leg Mountain Climbers Standing Side Leg Raise Star Jumps Side Crunch (Both Sides) Star Jumps Side Planks with Reach Through Rope Pulls Step Touch Leg Climbs (Both Sides) Step Touch Crunches 6 x 40metres x 40metres - 3 Instructions for Monday & Wednesday Workout: Do one round of the Lower Body Complex. That means do each exercise one after the other with no rest. Do 10 repetitions for each exercise or in the case of static exercises like planks, hold the position for 20 seconds. Then once they are all done take a 1 minute break and repeat. Now do that for a 3rd Round! /////// Once that's all done take another 1 minute break then do the Upper Body Complex once doing each exercise one after the other with no rest. Take one more 1 minute break then repeat the Upper Body Complex. Now you're done. Instructions for Friday Workouts: Do one round of the Lower Body Complex. That means do each exercise one after the other with no rest. Then once they are all done take a 1 minute break and repeat. Once that's all done take another 1 minute break then do the Upper Body Complex once doing each exercise one after the other with no rest. Take one more 1 minute break then repeat the Upper Body Complex...then you are done for the day! Instructions for Tuesday & Thursday Workouts: Do all the Sprint Drills over a 20 metre distance. Do each exercise one after the other with no rest. Then rest 1 minute. Now start your first set of 30 metre sprints. You will sprint 30 metres, walk back to your starting line, then sprint again. Repeat the sprints until you have done 6. Then take a 1 minute break before doing another set of 6 sprints. One more 1 minute break and then do your last set of 6 sprints. Instructions for Sunday: Walk the track for a couple of laps to warm up, then run one 400 metre lap at a moderate pace. Once that's done walk 200 metres. Now start another moderate run of 400 metres. Keep this up until all 8 laps are complete (the warm up laps do not count as part of your 8 laps) If you want your legs to have curves and definition in all the right places, you need to work all of those right places. - Coach Niall 7 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

8 CHAPTER 3 Nutrition It is important to eat within an hour of training. Your body will respond best to your workouts if you have a meal high in protein (or a protein shake) within an hour of your workout. These workouts tear down your muscles and they need protein to begin the repair process. Keep it lean and keep it tasty. Eat lean proteins like chicken, turkey, fish or egg whites. Have lean steak sparingly. When making omelettes, use two full eggs plus another two egg whites. A good portion size per meal is 6oz for fish, chicken, or steak. Eat high-quality complex carbohydrates such as sweet potatoes (best), potatoes, and (brown) rice. A good portion size per meal would be the size of your fist. Each as many fibrous veggies as you like with each meal (e.g. broccoli, spinach, peas, bell peppers). Remember starchy vegetables such as potatoes and sweet potatoes don t count as fibrous vegetables. I always recommend to my female clients to make ½ the plate vegetables. Use healthy fats. Have olive oil on your salads. Fry your eggs in coconut oil and eat avocado with your meals. These are great sources of immediate energy. Remember you need to eat fat for proper hormone production. If you mess with your hormones, it will make it impossible to get the body of your dreams. A good balance of your macro-nutrients is 50% protein, 30% carbohydrates, and 20% healthy fats. Portion control is IMPORTANT so follow the above guidelines. Try to use a plate slightly smaller than the average American dinner plate when serving your food, it will automatically help you with scaling down your portions. Amp up your meals with spices instead of sauces to eliminate unnecessary calories. A SIMPLE YET VERY EFFECTIVE MEAL PLAN WOULD BE: Breakfast: omelette or eggs fried in coconut oil and/or oatmeal Snack: A fistful of nuts and a piece of fruit Lunch: A meal as described above (6oz of fish/ poultry/steak, 1 & ½ fist-size portion of complex carbs, as much fibrous veggies as you like) Snack: Protein Shake Dinner: Same as lunch Finish eating 2 hours before bed. Late night eating only gets stored on the body as fat. } } Water, water, water, water. Drink at least 3 litres a day to improve digestion and speed up fat loss. 8 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

9 CHAPTER 4 Rest & Recovery get to BED...AND BUILD MUSCLE You build muscle when you rest, more specifically, when you sleep. Your workouts actually tear the muscle down. Then the body needs to adapt by repairing the damaged muscle. In repairing muscle, the muscles get a little bigger and in doing so, you sculpt the body you desire. You need to get good sleep at night to optimally recover from your workouts. Keep your bedroom dark, your quality of sleep is negatively effected if there is light streaming into your room. Keep electronics and cellphones away from your beside table. They also negatively effect your sleep. Get to bed at a decent hour. Latenight snacking is often the effect of boredom so turn in early and read something that helps you rest and relax. It is said that for every hour you go to bed before midnight, it is counted as 2 hrs, so take note! If you have the budget, get a regular monthly massage which aids greatly in recovery. Seek out other methods to eliminate stress. It is true your workouts will help alleviate stress but seek to do even more. Even doing just one yoga class a week for example has a great affect on lowering stress levels. Breathing exercise have been shown to have a tremendously beneficial effect on one s stress levels. High stress increases levels of the hormone cortisol. High levels of cortisol cause the body to store fat around the mid-section so you can see the importance of managing your stress effectively if you want to get fit, not to mention stay healthy. So whether its managing hormone levels or recovering from your workouts, rest is just as important as eating right and working out. Give your rest and sleep the attention it deserves and your body will respond in kind. THAT S THE END OF THIS PROGRAM... 9 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS

10 START YOUR NEXT LEG Read our blog at Follow us on Pinterest, Facebook, Twitter and YouTube. Better yet, get our HDI Leg Program. Not only do you get the complete leg workouts, you also get a Starter Package, an Abs plan, a Butt plan and the Lean-Down plan. Over 100 pages of nutrition info with daily meals that instruct you what to eat. Be sure to get photos of your before and after pics! We re posting the best transformations on our site and offering free prizes to those who enter. Stay Fit, Niall Traynor and Daryl Devonish 10 HOWDOIGETGREATLEGS.COM HOW TO GET GREAT LEGS PHASE 2 DUMBELLS & SPRINTS