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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
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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
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Day 6 - Cardio (Optional)
Session 18 of 48
In Progress
Day 6 – Cardio (Optional)
Cardio (Optional)
This day is OPTIONAL! Rest if you need it, but if you want to continue pushing, follow the cardio schedule below.
Pyramid Sprint Intervals will be done on days you do not train legs. Use a treadmill or go outside. For leg days, follow moderate intensity guidelines at the bottom.
![](https://www.tru.training/wp-content/uploads/2022/04/MA30-Weeks-3-and-4-cardio.png)