Session 23 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 4 times before moving on to the next superset.

Reps are given per set order.

For example, Roll Outs – 15, 15, 15, 15 Reps means that each set is 15 reps.

Circuit 1

Downward Dog with Alternating Spidermans – 15, 15, 15, 15 Reps

Burpee Plank Out – 30 Seconds

Circuit 2

Russian Twist – 15, 15, 15, 15 Reps

Side Skis – 30 Seconds

Circuit 3

Roll Outs – 15, 15, 15, 15 Reps

Burpee Plank Outs – 30 Seconds

Circuit 4

Canoes – 15, 15, 15, 15 Reps

Side Skis – 30 Seconds

CARDIO: BIKE PYRAMID SPRINT INTERVALS

The resistance is based off of the bike scale of resistance knob. Keep in mind to turn the knob all the way to no resistance at all, then start turning the knob slightly until you feel a slight resistance, only
then will you count the recommended knob revolutions on this program to perform the cardio. Low intensity will feel like a moderate burn.

Low Intensity = fair resistance, 1-2 revolutions normal pace

High Intensity = high resistance 3-4 revolutions standing stance

WORKOUT

Warm up for 5 minutes at Low Intensity
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
40 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)


Finish the remaining time at low intensity to complete 30 minutes.

Post Workout Recovery

Foam roll and stretch