Day 4: Move with Intention

Day 4 slows things down with longer work intervals. Focus on control, balance, and steady breathing through each set.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles

Main Workout (20 minutes)

Movements

1. Lateral Squat to Dynamic Row
2. Standing Balance Leg Extensions
3. Single-Arm Cable Fly
4. Cable Pullover

Workout Format

60 seconds work | 15 seconds rest | 4 rounds total

Complete each exercise for 60 seconds, then rest 15 seconds before moving to the next exercise. After completing all 4 exercises, that's 1 round. Repeat for 4 total rounds.

Important: For exercise #1 (Lateral Squat to Dynamic Row), hold the finish position of your last rep and transition directly into exercise #2 (Standing Balance Leg Extensions) without putting the cable down.

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Lateral Squat to Dynamic Row

2. Standing Balance Leg Extensions

3. Single-Arm Cable Fly

4. Cable Pullover

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (2 minutes)

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💪 Pro Tips

• Focus on control: Longer intervals mean more time under tension - make every second count
• Breathe intentionally: Don't hold your breath. Exhale on exertion, inhale on the return
• Master the transition: The hold from exercise #1 to #2 challenges your grip and core stability
• Stay hydrated: Keep water nearby and sip during your rest intervals