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
