Day 4 – Core

8 Week Lifestyle Guide (Massy 2.0) Day 4 – Core

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, Rotation Plank – 15, 15, 15, 15 Reps means that each set is 15 reps.

Circuit 1

Quadruped Arm Raise – 15, 15, 15, 15 Reps

Burpee Plank Out – 30 Seconds

Circuit 2

Rotation Plank – 15, 15, 15, 15 Reps

Side Skis – 30 Seconds

Circuit 3

Plank Jacks – 15, 15, 15, 15 Reps

Burpee Plank Outs – 30 Seconds

Circuit 4

Dead Bugs 2.0 – 15, 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

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources