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 4 – 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.
Follow cardio guidelines below.
30 Min Elliptical High Interval Intensity Training
There are many different elliptical trainers. This is based on an elliptical which goes up to resistance level 20. Some elliptical trainers can go up to 40+ resistance level, so push yourself accordingly!
![](https://www.tru.training/wp-content/uploads/2022/05/MA30-Weeks-7-and-8-Cardio.png)
Warm Up
Stretching / Mobility
Foam Rolling
Booty Workout (Optional)
Perform 8-10 reps per exercise / 3 rounds of each circuit
Circuit 1
Standing Lateral Leg Lift
Standing Leg Kickback
Banded Squats
Rest 1 Minute
Circuit 2
Reverse Moon Step Backs
Side Shuffle
Squat Twist
Rest 1 Minute
Circuit 3
Donkey Kick
Lateral Banded Bear Crawl
Jumping Jack
Rest 1 Minute