FAST AMINOS WELLNESS
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Gym workout

Legs

Quads, hamstrings and calves in one session.

Exercises
6
Total sets
20
Time
50–60 min
Equipment
Gym

The workout

Warm up first: 5 minutes of easy cardio, then 1–2 light sets of the first exercise.

  1. Back Squat or Goblet Squat

    4 sets6–10 repsRest 2–3 min

    Brace, then sit down between your hips. Knees track over your toes. Go as deep as you can with a neutral back.

    Back Squat or Goblet Squat, start position
    Start
    Back Squat or Goblet Squat, finish position
    Finish

  2. Romanian Deadlift

    3 sets8–10 repsRest 2 min

    Push your hips back with a slight knee bend. Lower until you feel a strong hamstring stretch, then stand tall.

    Romanian Deadlift, start position
    Start
    Romanian Deadlift, finish position
    Finish

  3. Leg Press

    3 sets10–12 repsRest 90 sec

    Feet shoulder-width apart. Lower until your knees are near your chest without your lower back lifting off the pad.

    Leg Press, start position
    Start
    Leg Press, finish position
    Finish

  4. Walking Lunge

    3 sets10 per legRest 90 sec

    Take a long step and drop the back knee toward the floor. Push through the front heel.

    Walking Lunge, start position
    Start
    Walking Lunge, finish position
    Finish

  5. Lying or Seated Leg Curl

    3 sets10–12 repsRest 60 sec

    Control the lowering. Pause for a second at full contraction.

    Lying or Seated Leg Curl, start position
    Start
    Lying or Seated Leg Curl, finish position
    Finish

  6. Standing Calf Raise

    4 sets12–15 repsRest 60 sec

    Pause at the bottom stretch and at the top. No bouncing.

    Standing Calf Raise, start position
    Start
    Standing Calf Raise, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right weight

Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.

Progress each week

When you hit the top of the rep range on every set, add a little weight next time.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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