Warm Up
Perform for 10 minutes.
Butt Kickers
Knee Pulls
Frankensteins
Spiderman Stretch with Rotation
Hamstring Scoops
Glute Bridges (Double Leg)
Quad Pulls
Glute Bridges (Single Leg)
Day 4 Demonstration Video
Perform each superset 3 times before moving on to the next superset.
Reps are given per set order.
For example, Bicycle Crunches – 15, 12, 12 Reps means that the first set is 15 reps and the remaining sets are 12 reps.
Circuit 1
Bicycle Crunches – 15, 12, 12 Reps
Jump Rope – 30-60 Seconds
Circuit 2
Dead Bugs 2.0 – 30 Second Hold
Jumping Jacks – 30-60 Seconds
Circuit 3
Spidermans – 15, 12, 12 Reps
Heel Touches – 30-60 Seconds
Circuit 4
London Bridges – 15, 12, 12 Reps
Alternating Knee Raises – 30-60 Seconds
CARDIO: PYRAMID SPRINT INTERVALS
Warm Up: 5 Min @ 4.0 – 6.0
Work Set #1: Sprint 1 Min @ 6.0 – 7.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #2: Sprint 2 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #3: Sprint 3 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #4: Sprint 2 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Work Set #5: Sprint 1 Min @ 6.0 – 8.0
RECOVER WALK: 2 MIN @ 3.5
Cool Down: 7 Min @ 4.0 – 6.0
Post Workout Recovery
Foam roll and stretch