Cardio
If performing optional booty workout on this day, perform that workout first, then follow with cardio and mobility.
Complete HIIT workouts on days you aren’t doing any of the program’s leg workouts. Keep hydrated at all times and always follow with stretching.
The resistance listed below is based on typical spin bikes with adjustable resistance. Ensure you start on level 1 and progress your intensity from there. The intensity level and pace will be up to you, so be sure to push yourself when the program dictates!
Low Intensity
Fair resistance 1-2 revolutions normal pace
High Intensity
High resistance 3-4 revolutions standing stance
Warm Up
Stretching / Mobility
Foam Rolling
Booty Workout (Optional)
Perform 8-10 reps of each exercise / 3 rounds of each circuit
Circuit 1
Squat Step Outs with Bands
Squat Jumps
Low Plank Banded Leg Lifts
Rest 1 Minute
Circuit 2
Side Lunge with Band
Side Step Ups
Standing Leg Lifts
Rest 1 Minute
Circuit 3
Reverse Lunges
Frog Jumps with Bands
Fire Hydrants
Rest 1 Minute
