WEEK 4

@MASSYFIT @MASSY.ARIAS @MANKOFIT @MANKO.FIT

2016 Copyright Massy Arias

WEEK 4 TABLE OF CONTENTS

Table of Contents 1
Healthy Food Swap List 2
Grocery / Supplement List 3
Week 4 Ritual & Recipes 4-7
Healthy Clean Cheats 8
Meal Scheduling 9
Week 4 Daily Food Diary AM Schedule 10
Week 4 Daily Food Diary PM Schedule 11
Dynamic Warm Up Lower Body 12
Dynamic Warm Up Upper Body 13
Day 22 | Lower Body 14
Day 23 | Yoga 15
Day 24 | Abs & Core 16
Day 25 | Yoga 17
Day 26 | Lower Body 18
Day 27 | Core & Cardio 19
Day 28 | Foam Roll & Stretch 20

2016 Copyright Massy Arias 1

 Foods Allowed
If you do not like a particular food, Healthy Carbs
swap with these options. But follow - Sweet Potato
the portions and serving size. - Cous Cous
- Quinoa
- Sprouted Bread
- Oatmeal
- Butternut Squash
Fruits - Brown Rice
- Strawberries - Rice Cakes
- Blueberries
- Raspberries Proteins
- Pineapple - Wild Caught Salmon or any
- Mango White Fish
- Plum - Canned Skipjack Tuna
- Melon - (limit to 3 times per week)
- Watermelon - All Natural Chicken Breast
- Apples (Green or Fuji) - All Natural Lean Turkey
- Grapefruit - Low Sodium Turkey Ham
- Grass-Fed All Natural Bison
Vegetables - Ground Beef (90%
- Broccoli Breakdown)
- Zucchini - Plant-Based Protein
- Brussel Sprouts - Tofu
- Cauliflower - Seitan
- Asparagus - Tempeh
- Mushrooms - Eggs
- Green Beans
- Sweet Peas Dairy & Healthy Fats
- Leafy Greens (Follow Portion Size)
- Greek Yogurt (Soy Dairy Free
Condiments Greek Yogurt)
Use by the Portion Size - Almond / Peanut / Cashew
- All Kinds of Mustards Butter
- Hot Sauce - Avocado
- Balsamic Vinegar - Hummus
- Apple Cider Vinegar - Unsweetened Almond /
- Low Sodium BBQ Sauce Coconut Milk

2016 Copyright Massy Arias 2

 Grocery &
Supplement List
Make Sure to Review Meal & Nutrition
Plan First as well as the Serving Sizes
fruits

Grapefruit Lime

Lemons
Vegetables

Avocado Garlic Corn

(Frozen)
Green & Red
Healthy Carbs & Fats
Onion Ginger
Bell Peppers
Spinach Fresh Cilantro Fresh Parsley
Almond / Cashew /
Carrots Rice Cakes
Kale Tomatoes Peanut Butter
(Sliced & Baby)
Scallions Chickpeas Celery
Cherry Sprouted Multigrain Bread Or Tortilla
Cucumber Black Beans
Tomatoes (Frozen Or Canned)

Head Of Butter, Bib, Or Boston Lettuce

protein & Dairy

seasonings
Cinnamon Garlic Cloves Black Pepper Egg Whites 99% Fat Free
(Liquid Or Whole) Ground Turkey
Smoked
Minced Garlic Garlic Powder Ground Chicken Breast Fat Free Greek Yogurt
Paprika
Unsweetened
Cayenne Pepper Sea Salt Parmesan Cheese
Almond Milk
No Salt All Purpose Seasoning
All Dry Spices Are Acceptable For Flavoring Meals

Supplements

Condiments
Plant Based Supplements At
WWW.GETTRUSUPPS.COM
Olive Oil Dijon Low Sodium
Olive Oil
Spray Mustard Bbq Sauce Plant-Based Protein - Multivitamin
Honey Balsamic Unfiltered Apple Cider Black Coffee (Optional)
Mustard Vinegar Vinegar

2016 Copyright Massy Arias 3

RECIPES
MA30DAY MORNING
/ CRAVING RITUAL

Option 1
Why do we use apple cider?
Reduces bloating & water weight because ACV balances your pH levels
and thus your glucose and Insulin levels. Apple cider vinegar is a great
suppressant of cravings of fatty foods and unhealthy carbohydrates. The
apple cider has to be raw and unfiltered. The With The Mother Bragg
brand youll notice a cloudy dark substance floating around.
Balances pH levels
Helps Lowers cholesterol
Cleanses your system leaving your skin glowing & clear
Gives you more energy

The apple cider has to be raw, unfiltered, and with the mother (youll notice a
cloudy dark substance floating around).

WHEN TO:

You can drink in the morning upon waking before eating breakfast.
You can drink immediately when you feel cravings for processed foods,
unhealthy carbs, and fatty foods.

Recipe:

12oz lukewarm water

2tbs unfiltered apple cider vinegar

Trick: To make it easier on your taste buds you can add the juice of half lemon.
After drinking, rinse your mouth with water to get rid of the acid on your mouth.

2016 Copyright Massy Arias 4

RECIPES
MA30DAY MORNING
/ CRAVING RITUAL

Option 2
Lemon, ginger, water: this is another useful tool and if youre not a fan of the apple cider, this
another great option.

Ginger is a powerful ingredient that helps stabilize blood sugar levels that induce the cravings of
fatty foods and unhealthy carbohydrates. Ginger also boosts fat absorption and prevents it from
accumulating in the body. Ginger also boosts fat absorption and prevents fat accumulation in the
body. It will also help with pains and aches from DOMS, purify our body from unwanted toxins
(especially in our colons), improve our digestion (bloating), serve as a natural diuretic, and help
you tremendously with your skin.

Recipe:
1 And A Half Inch Piece Of Ginger
Half Lemon

How to:
In a small pot or teapot heat 2 cups of water until it starts boiling. Peel your ginger and grate
it into a paste or you can just cut into small pieces. I prefer to grate it specially if Im adding it
to my water gallon. slice your lemon in half

Turn off boiling water, add the ginger, squeeze your lemon into the water and drop the lemon
to let it simmer for 10 mins pour into a mug and enjoy
Trick: you can let it cool down and add it to your gallon of water to drink throughout the day.

When to:
You can use this tea upon waking before eating breakfast like the apple cider vinegar water.
You can also drink this tea at night or anytime you like. I suggest you buy the natural
ingredients and not buy tea bags.

Note: Adding 1-2 cinnamon sticks (0.5-2 teaspoons a day) to this tea is also beneficial as
cinnamon is loaded with antioxidants. It improves sensitivity to the hormone insulin that
regulates metabolism and energy use. By regulating and lowering your sugar levels naturally,
it helps you control your appetite. It also helps speed up your metabolism and helps to burn
belly fat.

2016 Copyright Massy Arias 5

RECIPES

Southwest BBQ Chicken Salad

2 Lbs Chicken Breast (2 Lbs No Salt All Purpose
Yields 8 4Oz Servings) Seasoning Of Your Choice Tomatoes
Onion Powder To Taste Bbq Sauce (Only To Be Used Black Beans (Drained &
( 1Tbs) Per Tablespoon After Chicken Rinsed)
4 Cloves Minced Garlic Is Cooked) Red Onions
Juice Of 1 Lime Spinach Corn
1 Tbs Dried Parsley Mixed Greens Cilantro
Red Bell Peppers
Preparation
1. Clean, rinse, and butterfly your chicken breast. Cut length wise, then slice into 1 inch cubes.
2. In a separate bowl add the lime juice, minced garlic, onion powder, dried parsley, and your favorite
no salt all purpose seasoning.
3. Let it marinate for 15 mins ( I like to poke the breasts with a fork so it can absorb more flavor).
4. You can add any spices you prefer (including cayenne pepper, lime, black pepper, Italian seasoning,
turmeric or any spices of your choice!)
5. Cook breasts using no calorie oil spray until cooked thoroughly.
6. Add BBQ Sauce after chicken is cooked. Use only 1 tbsp per meal.
7. The salad portion of the recipe can be made as big as you want in terms of vegetables! (Follow the
portions for the black beans, corn, and chicken)
8. For the frozen corn and black beans, you can simply thaw and add garlic powder and lemon. If
buying canned, drain and rinse thoroughly.

Dressing Option
Honey Mustard Or Dijon
Balsamic Vinegar
Mustard
Preparation
2 - 3 tbs Balsamic Vinegar + 1 tbs Honey or Dijon Mustard.
You may use lime or apple cider vinegar to substitute balsamic vinegar.

2016 Copyright Massy Arias 7

RECIPES

Egg Muffins
4 Tbs Parmesan Cheese 2 Cloves Garlic, Minced
1 32Oz Liquid Egg Whites
(Yum Yum) 3-4 Tbs Chopped Parsley
Equivalent To 1 Carton Of
1 Red Pepper Black Pepper And A Dash Of
Eggs 10 Egg Whites & 2
1 Green Pepper Salt To Taste.
Whole Eggs
1 Medium Yellow Onion Hot Sauce Optional For
2 Cups Baby Spinach
1 Cup Mushrooms (Optional) Drizzling On Top!
Preparation
1. - Preheat oven to 375 degrees
2. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby
spinach! I like to chop all the veggies very small so that when I bite everything blends together and I
just dont like big chunks on these period.
3. Add egg whites , minced garlic, the salt, the pepper, the parmesan cheese, and wisk everything
together.
4. Pour the egg/veggie mixture evenly into the muffin pan. You'll have enough for all 8-9 muffin slots!
5. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes
out clean.
6. You can store these up to 4 days.

Turkey Roll Ups

For The Turkey Mixture
1 Teaspoon Pepper
2 Garlic Cloves, Minced
1 Pound Ground Turkey
(I Buy 99% Fat Free From
Trader Joes)
Cup Of Low Sodium Soy
Sauce
(Or Braggs Liquid Aminos)
1 Tablespoon Olive Oil
1 Yellow Onion, Chopped
1 Red Pepper Chopped
3 Tbs Chopped Cilantro
2" Long Piece Of Ginger
Peeled & Shredded
1 Teaspoon Salt
For The Toppings
Head Butter, Bibb Or Boston
Lettuce
Scallions, Sliced
1 Cup Shredded Carrots
1 Tbs Dijon Mustard

Preparation
1. In a medium size skillet, heat the olive oil over medium high heat. Add in the onions, garlic, red
pepper, salt and pepper, cooking until the onion starts to turn translucent, about 5 minutes. Add in
the ginger and cook for 1 more minute.
2. Add turkey to the skillet with the onions, garlic, ginger, red bell pepper, salt and pepper and break it
up as it cooks, about 10 minutes. Add in the soy sauce, turn the heat up to high until all of the soy
sauce is absorbed. Remove from heat and allow cooling for 5 minutes then adding the cilantro.
3. Assemble the turkey roll ups using 4oz of ground turkey per roll up with toppings.

2016 Copyright Massy Arias 7

RECIPES

Homemade Hummus Recipe (Optional)

14 Cup Plain 0% Greek
Yogurt Yogurt ( Traditionally
Tahini Sauce Is Used But This
Is A Low Calorie Alternative.
The Juice Of 1 Whole Lemon.
1 Teaspoon Olive Oil
14 Teaspoon Salt
14 Teaspoon Paprika Or Red
Pepper Chili Flakes 2 Tablespoons Fresh Parsley,
18 Teaspoon Pepper Chopped
1 (15Ounce) Can Chickpeas,
Drained And Rinsed

Preparation
1. Mix everything in a food processor and KABOOM that easy This is a very healthy snack and
an easy way to eat your vegetables.
2. Total cook time: 10 mins

How to Make Your Shake

1 Scoop Of Tru Plant Based Protein 1 Tsp Of Cinnamon
GETTRUSUPPS.COM 1/2 Cup Ice
(You Can Use Any Brand You Prefer) Add A Little More Water To Get Your Desired
1 Cup Of Unsweetened Almond Milk Consistency.
Preparation
1. If the recipe calls for fruit, you can add in frozen fruit to chill the protein shake.
2. You can make your shake at night, freeze it, then take it with you. If you workout right after breakfast
at the gym, your shake will be delicious and chilled. If you workout in the afternoon, your shake is
blended and chilled while you can store it at your workplace fridge.

2016 Copyright Massy Arias 7

CLEAN CHEATS
For this program we are including a few options of healthy cheats you can enjoy
once a week. These cheats can be included right after a workout, especially on leg
days. Your cheat meal has to be within 500-700 calories and I advice you to always
follow this cheat meal with lots of hydration. Try to have your cheat meal right after
one of our workouts. Immediately after the cheat meal, continue your regular meal
schedule. You can always drop the carbs of your following meal or the fruit if youre
a sweet treat like the Froyo with Fruit or the Acai Bowl.

Healthy Grilled Chicken Or Turkey Burger:

Ask for a whole wheat, gluten free, or whole grain bun, ask for
your sauces on the side so that you can control how much goes
into them. I advice you to skip the fries if you are doing fat loss,
but you can always do a small serving of sweet potato fries.

Special Sushi / Sashimi Roll:

Pick one or two rolls that are hearty and packed with clean fish.
This is a rainbow roll and instead of the California filling, I asked
to be switched to spicy tuna rolled in brown rice and on top there
is clean sashimi and avocado. When choosing a roll stay away
from fried rolls and ask for your sauces to be on the side so you
can control how much goes into it.

Small Froyo With Fruit Aa Bowl With Fruit

(Limit to 3 Pieces of Fruit as Toppers)

2016 Copyright Massy Arias 8

MEAL SCHEDULING

Lower Body Day

Meal Breakfast Post Workout AM Snack Lunch PM Snack Dinner

AM No Change No Change No Change No Change No Change No Change

PM No Change No Change No Change No Change No Change No Change

Upper Body / Abs & Core Day

Meal Breakfast Post Workout AM Snack Lunch PM Snack Dinner

AM No Change No Change No Change No Change No Change No Change

PM No Change No Change No Change No Change No Change No Change

Rest Days / Foam Rolling / Stretching Day

Meal Breakfast Post Workout AM Snack Lunch PM Snack Dinner

No Corn or
AM No Change No Change No Change No Change No Change
Black Beans

No Corn or
PM No Change No Change No Change No Change No Change
Black Beans

2016 Copyright Massy Arias 9

 WEEK 4 DAILY FOOD DIARY
FOR THOSE WHO FOLLOW AM SCHEDULE

Egg Muffin
Breakfast
2 Egg Muffins (See Recipe)
1 Slice Sprouted Whole Grain Bread Or 1 Sprouted Tortilla
Pre Workout
1/2 Grapefruit

Protein Shake
(WWW.GETTRUSUPPS.COM)
Post Workout 1 Scoop Plant Based Protein
Add Ice & Cinnamon
1 Cup Unsweetened Almond Milk

1 Brown Rice Cake

AM Snack 1 Tbs Almond / Cashew / Peanut Butter
1/2 Grapefruit

Bbq Chicken Salad

4 Oz Bbq Chicken
1/4 Cup Corn
Lunch
1/4 Cup Black Beans
Add As Much Mixed Greens, Spinach, Cucumbers, Tomatoes,
Red Onions, And Cilantro

2 Tbs Hummus
(Original Roasted Pepper, Or Eggplant Flavor) Or See Recipe
PM Snack 1/2 Cup Celery
1/2 Cup Cherry Tomatoes
1/2 Cup Baby Carrots

Turkey Roll Ups

(See Recipe)
Dinner
You May Assemble 3 Roll Ups
May Add Bell Peppers If Desired
2016 Copyright Massy Arias 10
 WEEK 4 DAILY FOOD DIARY
FOR THOSE WHO FOLLOW PM SCHEDULE
Egg Muffin
2 Egg Muffins (See Recipe)
Breakfast
1 Slice Sprouted Whole Grain Bread Or 1 Sprouted Tortilla
1/2 Grapefruit

2 Tbs Hummus
(Original Roasted Pepper, Or Eggplant Flavor) Or See Recipe
AM Snack
1/2 Cup Celery
1/2 Cup Cherry Tomatoes
1/2 Cup Baby Carrots
Bbq Chicken Salad
4 Oz Bbq Chicken
1/4 Cup Corn
Lunch
1/4 Cup Black Beans
Add As Much Mixed Greens, Spinach, Cucumbers, Tomatoes,
Red Onions, And Cilantro

1 Brown Rice Cake

PM Snack 1 Tbs Almond / Cashew / Peanut Butter
1/2 Grapefruit

Protein Shake
(WWW.GETTRUSUPPS.COM)
Post Workout 1 Scoop Plant Based Protein
Add Ice & Cinnamon
1 Cup Unsweetened Almond Milk

Turkey Roll Ups

(See Recipe)
Dinner
You May Assemble 3 Roll Ups
May Add Bell Peppers If Desired

If You Are Feeling Hungry Between Lunch And Your Workout.

PM Snack Tip Add Two Rice Cakes With 2 Tbs Peanut Or Almond Butter As A
Pre Workout.

2016 Copyright Massy Arias 11

 WEEK 4
DYNAMIC WARMUP FOR LOWER BODY DAY

Repeat
Warm Up 2 Times
- Elliptical, - 30
Rowing Seconds
Machine, Each Move
Jog, Bicycle, Jump Rope -
10 MIns (2 MIns Slower / 1 Min Faster)
1 Butt Kickers

2 Frankensteins

3 Hamstring Scoops

4 Quad Pulls

5 Knee Pulls

6 Spiderman Stretch with Rotation

7 Glute Bridges (Double Leg)

8 Glute Bridges (Single Leg)

DYNAMIC WARMUP FOR LOWER BODY DAY 2016 Copyright Massy Arias 12
 WEEK 4
DYNAMIC WARMUP FOR UPPER BODY DAY

Warm Up - Elliptical, Rowing Machine, Jog, Bicycle, Jump Rope -

Repeat 2 Times
10 MIns - 30
(2 MIns Seconds
Slower / 1 MinEach
Faster)Move

1 Towel Flossing

2 Arm Circles

3 Wrist Rotations

4 Squat into Rotation

DYNAMIC WARMUP FOR UPPER BODY DAY 2016 Copyright Massy Arias 13
 WEEK 4
DAY 22 LOWER BODY

Dynamic Warm Up - Lower Body Day

Each circuit is divided into 4 exercises.

You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.

Goblet Squat Football Squats Stiff Leg Deadlift Football Squats 90 Second
1st Circuit 15 Reps 30 Sec 15 Reps 30 Sec Rest

Repeat 3 Times Before Performing Circuit 2

Lateral Lunges Squat with

Lunges with Transverse
Chair Jumps with 90 Second
2nd Circuit Shoulder Press
30 Sec Bicep Curls Punch
Rest
15 Reps (No Weight)
15 Reps
30 Sec
Repeat 3 Times Before Performing Circuit 3

Alternating
Bulgarian Squat Alternating
Step-Ups with Football Squats 90 Second
3rd Circuit Bicep Curl 30 Sec
(No Weight) High-Knees
Rest
30 Sec 30 Sec
15 Reps

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 22 LOWER BODY 2016 Copyright Massy Arias 14

 WEEK 4
DAY 23 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind
And Body. I Believe Mental Health Should Be Focused On Just As
Much As Physical Health. Yoga Exercises Are A Way To Increase
Flexibility And Strength As Well As Center Your Mental Harmony And
Increase Self Awareness. It Is The Perfect Way To Unwind After A
Stressful Day Or Intense Workout. Since The Practice Focuses On
Slow, Fluid Movements, It Teaches You Patience To Continue With
Your Flow As Well As The Patience To Complete Some Of The Poses
Because Some May Take Longer Than Others To Master. Its Not A
Destination, It Is A Journey To Self Discovery And Health.

20 Minutes Of Cardio Is Optional!

You Can Choose Running, Jogging, If Youre At Home. If Youre At A

Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or
Stationary Bike. Choose A Medium To Moderate Intensity.

DAY 23 YOGA 2016 Copyright Massy Arias 15

 WEEK 4
DAY 24 ABS & CORE

Dynamic Warm Up - Upper Body Day

Each circuit is divided into 4 exercises.
You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.

Quadruple
Inchworm Running Man Weighted Running Man 90 Second
1st Circuit 10 Reps 30 Sec Jumping Jacks 30 Sec Rest
10 Reps

Repeat 3 Times Before Performing Circuit 2

Bent Over Row

Mountain
Push Up Mountain Climbers into Tricep 90 Second
2nd Circuit 10 Reps 30 Sec Kickback
Climbers
Rest
30 Sec
15 Reps

Repeat 3 Times Before Performing Circuit 3

Alternating Knee Alternating Knee

Renegade Row Bench Dips 90 Second
3rd Circuit 10 Reps Per Arm
Raises
15 Reps
Raises
Rest
30 Sec 30 Sec

Repeat 3 Times Before Moving On To Cardio & Stretching

Cardio: 20 Minutes Of Cardio Will Be Optional.
You Can Choose Running, Jogging, If Youre At Home.
If Youre At A Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or Stationary Bike.
Choose A Medium To Moderate Intensity.
Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 24 ABS & CORE 2016 Copyright Massy Arias 16

 WEEK 4
DAY 25 YOGA

Repeat Flow 4 Times Holding EACH Post for 30 Seconds!

Yoga Is A Way Of Being Active With The Goal To Have A Healthy Mind
And Body. I Believe Mental Health Should Be Focused On Just As
Much As Physical Health. Yoga Exercises Are A Way To Increase
Flexibility And Strength As Well As Center Your Mental Harmony And
Increase Self Awareness. It Is The Perfect Way To Unwind After A
Stressful Day Or Intense Workout. Since The Practice Focuses On
Slow, Fluid Movements, It Teaches You Patience To Continue With
Your Flow As Well As The Patience To Complete Some Of The Poses
Because Some May Take Longer Than Others To Master. Its Not A
Destination, It Is A Journey To Self Discovery And Health.

20 Minutes Of Cardio Is Optional!

You Can Choose Running, Jogging, If Youre At Home. If Youre At A

Gym Setup, You Can Use The Elliptical, Treadmill, Spin Bike, Or
Stationary Bike. Choose A Medium To Moderate Intensity.

DAY 25 YOGA 2016 Copyright Massy Arias 17

 WEEK 4
DAY 26 LOWER BODY

Dynamic Warm Up - Lower Body Day

Each circuit is divided into 4 exercises.

You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.

Continuous Side to Continuous Side

Stiff Leg Deadlift
Deadlift Side Lateral to Side Lateral 90 Second
1st Circuit 15 Reps Lunges
with Upright Row
Lunges Rest
15 Reps
30 Sec 30 Sec

Repeat 3 Times Before Performing Circuit 2

Squat With
Stiff Leg Deadlift Inside Heel
Glute Bridges Transverse 90 Second
2nd Circuit into Lateral Raise Touches
15 Reps Punch Rest
15 Reps 30 Sec
20 Sec

Repeat 3 Times Before Performing Circuit 3

Stiff Leg Deadlift Squat with

Inside Heel
into Hip Thrust Transverse 90 Second
3rd Circuit Shoulder Press
Touches
15 Reps Punch Rest
30 Sec
15 Reps 20 Sec

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 26 LOWER BODY 2016 Copyright Massy Arias 18

 WEEK 4
DAY 27 CORE & CARDIO

Dynamic Warm Up - Lower & Upper

Each circuit is divided into 4 exercises.
You must complete all exercises back to back before taking a full rest.
You'll be repeating each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.

Alternating High
Jumping Jacks
Knees
60 Sec Mountain
Pike Plank 60 Sec 90 Second
1st Circuit 15 Reps
Climbers
Rest
If At Gym 20 Reps
If At Gym
60 Sec Elliptical
60 Sec Elliptical

Repeat 3 Times Before Performing Circuit 2

Alternating High
Running Man
Knees
60 Sec
Rotation Plank Spiderman Plank 60 Sec 90 Second
2nd Circuit 15 Reps 20 Reps Rest
If At Gym
If At Gym
60 Sec Elliptical
60 Sec Elliptical

Repeat 3 Times Before Performing Circuit 3

Fake Jump Rope Running Man

60 Sec 60 Sec
Reverse Crunch Clap Crunch 90 Second
3rd Circuit 20 Reps 20 Reps Rest
If At Gym If At Gym
60 Sec Elliptical 60 Sec Elliptical

Repeat 3 Times Before Moving On To Foam Roll & Stretching

Foam Roll 10 Minutes & Stretch Lower Body For 20 Minutes

DAY 27 CORE & CARDIO 2016 Copyright Massy Arias 19

 WEEK 4
DAY 28 FOAM ROLL & STRETCH

2 Hours Foam Rolling Entire Body.

Foam rolling is very similar to getting a deep tissue massage. It

assists with the mobility of the fascia, which is is a fibrous layer of
connective tissue that surrounds the muscles in our bodies.
Without proper mobility in the fascia the fibers can become
attached to the nerves causing you serious pain. Foam rolling
helps relieve tightness in the muscles so when you stretch you are
actually increasing your range of motion which makes your
workout more beneficial.

Cardio: 30 Minutes Of Cardio Is Optional!

You can choose running, jogging, if youre at home. If youre at a

gym setup, You can use the elliptical, treadmill, spin bike, or
stationary bike. Choose a medium to moderate intensity.

DAY 28 FOAM ROLL & STRETCH 2016 Copyright Massy Arias 20