Session 18 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, Clap Crunch – 15, 15, 15 Reps means that all sets are 15 reps.

Circuit 1

Elbow Plank – 30 Second Hold

Jump Rope – 30 Seconds

Circuit 2

Side Plank – 30 Second Hold Per Side

Jumping Jacks – 30 Seconds

Circuit 3

Clap Crunch – 15, 15, 15 Reps

Running Man – 30 Seconds

Circuit 4

Toe Touchers – 15, 15, 15 Reps

Alternating Knee Raises – 30 Seconds

CARDIO SCHEDULE

Following your workout, perform 25-30 minutes of steady cardio.

Choose from the following:

Stairmaster

Elliptical

Spinning Bike

Treadmill

Jog / Running Outside

Jump Rope

Rowing Machine

Post Workout Recovery

Foam roll and stretch