Session 20 of 57
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Day 4 – Core

KaLinda May 24, 2022

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