0% Complete
0/0 Steps
  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 32 of 48
In Progress

Day 2 – Cardio / Mobility + Optional Booty Workout

KaLinda May 3, 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. Keep hydrated at all times and always follow with stretching.

The resistance listed below is based on typical spin bikes with adjustable resistance. Ensure you start on level 1 and progress your intensity from there. The intensity level and pace will be up to you, so be sure to push yourself when the program dictates!

Low Intensity
Fair resistance 1-2 revolutions normal pace

High Intensity
High resistance 3-4 revolutions standing stance

Warm Up

Stretching / Mobility

Foam Rolling

Booty Workout (Optional)

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

Circuit 1

Bodyweight Squats

Stiff Leg Deadlift

Strict Step Ups

Rest 1 Minute

Circuit 2

Squat Step Outs with Band

Lateral Leg Lifts with Band

Side Step Ups

Rest 1 Minute

Circuit 3

Side Shuffle with Bands

Single Leg Hip Bridge

Single Leg Plank Step Out

Rest 1 Minute