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  1. Week Two
    Day 1 - Full Body Strength
  2. Day 2 - Cardio / Mobility + Optional Booty Workout
  3. Day 3 - Core
  4. Day 4 - Cardio / Mobility + Optional Booty Workout
  5. Day 5 - Full Body Strength
  6. Week Three
    Day 1 - Full Body Strength
  7. Day 2 - Cardio / Mobility + Optional Booty Workout
  8. Day 3 - Core
  9. Day 4 - Cardio / Mobility + Optional Booty Workout
  10. Day 5 - Full Body Strength
  11. Week Four
    Day 1 - Full Body Strength
  12. Day 2 - Cardio / Mobility + Optional Booty Workout
  13. Day 3 - Core
  14. Day 4 - Cardio / Mobility + Optional Booty Workout
  15. Day 5 - Full Body Strength
  16. Round Two - Week One
    Day 1 - Full Body Strength
  17. Day 2 - Cardio / Mobility + Optional Booty Workout
  18. Day 3 - Core
  19. Day 4 - Cardio / Mobility + Optional Booty Workout
  20. Day 5 - Full Body Strength
  21. Day 6 - Cardio (Optional)
  22. Day 6 - Cardio (Optional)
  23. Day 6 - Cardio (Optional)
  24. Day 6 - Cardio (Optional)
  25. Week One
    Day 1 - Full Body Strength
  26. Day 2 - Cardio / Mobility + Optional Booty Workout
  27. Day 3 - Core
  28. Day 4 - Cardio / Mobility + Optional Booty Workout
  29. Day 5 - Full Body Strength
  30. Day 6 - Cardio (Optional)
  31. Round Two - Week Two
    Day 1 - Full Body Strength
  32. Day 2 - Cardio / Mobility + Optional Booty Workout
  33. Day 3 - Core
  34. Day 4 - Cardio / Mobility + Optional Booty Workout
  35. Day 5 - Full Body Strength
  36. Day 6 - Cardio (Optional)
  37. Round Two - Week Three
    Day 1 - Full Body Strength
  38. Day 2 - Cardio / Mobility + Optional Booty Workout
  39. Day 3 - Core
  40. Day 4 - Cardio / Mobility + Optional Booty Workout
  41. Day 5 - Full Body Strength
  42. Day 6 - Cardio (Optional)
  43. Round Two - Week Four
    Day 1 - Full Body Strength
  44. Day 2 - Cardio / Mobility + Optional Booty Workout
  45. Day 3 - Core
  46. Day 4 - Cardio / Mobility + Optional Booty Workout
  47. Day 5 - Full Body Strength
  48. Day 6 - Cardio (Optional)
Session 7 of 48
In Progress

Day 2 – Cardio / Mobility + Optional Booty Workout

KaLinda April 29, 2022

Cardio

If performing optional booty workout on this day, perform that workout first, then follow with cardio and mobility.

Complete HIIT workouts on days you aren’t doing any of the program’s leg workouts. HIIT consist of short high intensity intervals that are alternated with slower recovery intervals. It is more advanced than steady state cardio, but its fat loss benefits are much greater than steady state cardio.

Cardio, in combination with resistance training and your clean diet will help you create the greatest deficit of calories. It is best to do these workouts immediately following your resistance
training workout, to optimize fat burn. If you lack the time, you can always divide your cardio session as we discussed on the FAQ section of your program.

Never do your assigned cardio workout BEFORE your resistance training workout, as you will need those muscles fully energized to be able to lift heavy. Keep hydrated at all times and always follow with stretching.

Follow cardio guidelines below. Pyramid Sprint Intervals will be done on days you do not train legs. Use a treadmill or go outside. For leg days, follow moderate intensity guidelines at the bottom.

Warm Up

Stretching / Mobility

Foam Rolling

Booty Workout (Optional)

Perform 8-10 reps of each exercise / 3 rounds of each circuit

Circuit 1

Standing Leg Lateral Raise

Standing Leg Kickback

Banded Squats

Rest 1 Minute

Circuit 2

Reverse Half Moon Stepbacks

Side Shuffles

Squat Twists

Rest 1 Minute

Circuit 3

Donkey Kicks

Lateral Banded Bear Crawls

Banded Jumping Jacks

Rest 1 Minute