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  1. Week One
    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. Day 6 - Cardio (Optional)
  7. Week Two
    Day 1 - Full Body Strength
  8. Day 2 - Cardio / Mobility + Optional Booty Workout
  9. Day 3 - Core
  10. Day 4 - Cardio / Mobility + Optional Booty Workout
  11. Day 5 - Full Body Strength
  12. Day 6 - Cardio (Optional)
  13. Week Three
    Day 1 - Full Body Strength
  14. Day 2 - Cardio / Mobility + Optional Booty Workout
  15. Day 3 - Core
  16. Day 4 - Cardio / Mobility + Optional Booty Workout
  17. Day 5 - Full Body Strength
  18. Day 6 - Cardio (Optional)
  19. Week Four
    Day 1 - Full Body Strength
  20. Day 2 - Cardio / Mobility + Optional Booty Workout
  21. Day 3 - Core
  22. Day 4 - Cardio / Mobility + Optional Booty Workout
  23. Day 5 - Full Body Strength
  24. Day 6 - Cardio (Optional)
  25. Round Two - 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 8 of 48
In Progress

Day 2 – Cardio / Mobility + Optional Booty Workout

Cardio

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

For these first few weeks (especially if you are a beginner), you will choose to perform 25-30 minutes of ‘moderate steady’ cardio. As the weeks progress you will be introduced to HIIT (High Intensity Interval Training) routines that will challenge you further.

I recommend not performing HITT more than 3 times a week. To maximize HITT training, do it on days you’re not training legs. High intensity Leg days utilize the most muscles, creating the largest caloric burn!! Don’t be afraid to push yourself and step outside of your comfort
zone.

You may choose from these options:

  • Stairmaster
  • Elliptical
  • Spinning Bike
  • Treadmill
  • Jog / Running Outside
  • Jump Rope
  • Rowing Machine

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