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, Rotation Plank – 15, 15, 15 Reps means that each set is 15 reps.
Circuit 1
Quadruped Arm Raise – 15, 15, 15 Reps
Burpee Plank Out – 30 Seconds
Circuit 2
Rotation Plank – 15, 15, 15 Reps
Side Skis – 30 Seconds
Circuit 3
Plank Jacks – 15, 15, 15 Reps
Burpee Plank Outs – 30 Seconds
Circuit 4
Dead Bugs 2.0 – 15, 15, 15 Reps
Side Skis – 30 Seconds
CARDIO SCHEDULE: ELLIPTICAL HIIT TRAINING (30 MINUTES)
There are many different elliptical trainers. This is based on the Precor elliptical which goes up to resistance level 20. Arc trainer can go up to 40+ resistance level.
Post Workout Recovery
Foam roll and stretch