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

Session 5 of 57

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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 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

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources