MA30DAY
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Week One
Day 1 - Full Body Strength -
Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
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Day 6 - Cardio (Optional)
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Week TwoDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
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Day 6 - Cardio (Optional)
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Week ThreeDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
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Day 6 - Cardio (Optional)
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Week FourDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
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Day 6 - Cardio (Optional)
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Round Two - Week OneDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
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Day 6 - Cardio (Optional)
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Round Two - Week TwoDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
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Day 6 - Cardio (Optional)
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Round Two - Week ThreeDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
-
Day 6 - Cardio (Optional)
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Round Two - Week FourDay 1 - Full Body Strength
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Day 2 - Cardio / Mobility + Optional Booty Workout
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Day 3 - Core
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Day 4 - Cardio / Mobility + Optional Booty Workout
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Day 5 - Full Body Strength
-
Day 6 - Cardio (Optional)
Day 2 – Cardio / Mobility + Optional Booty Workout
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
![](https://www.tru.training/wp-content/uploads/2022/05/MA30-Weeks-5-and-6-Cardio.png)
Warm Up
Stretching / Mobility
Foam Rolling
Booty Workout (Optional)
Perform 8-10 reps of each exercise / 3 rounds of each circuit
Circuit 1
Bodyweight Squats
Stiff Leg Deadlift
Strict Step Ups
Rest 1 Minute
Circuit 2
Squat Step Outs with Band
Lateral Leg Lifts with Band
Side Step Ups
Rest 1 Minute
Circuit 3
Side Shuffle with Bands
Single Leg Hip Bridge
Single Leg Plank Step Out
Rest 1 Minute