💥 DAY 4 WORKOUT
Day 4 is about training like an athlete — not a spectator. Don’t focus on how fast you move. Focus on how intentionally you move. Every step today builds the discipline you need for tomorrow.
1️⃣ WARM-UP (5 minutes)
Perform 40 seconds work / 20 seconds transition:
- March or jog in place
- Hip mobility (open/close the gate)
- Light lateral steps
- Arm circles + cross-body swings
- Plank walkouts (slow and controlled)
Purpose: Raise HR, activate hips/shoulders, prepare for multi-directional work.
2️⃣ MAIN CARDIO SESSION (22–30 minutes)
This session revolves around ATHLETIC INTERVALS—forward, lateral, rotational movement patterns
🔥 OPTION A: BEGINNER — LOW IMPACT ATHLETIC CARDIO (20–25 minutes)
Perfect for men easing in, overweight guys, or joint limitations.
4 Rounds: 4 minutes each (rest 1 min between rounds)
Minute 1:
- March fast in place OR low-impact high knees
Minute 2:
- Lateral step-outs (quick feet, no jump)
Minute 3:
- Standing shadowboxing (light punches, torso rotation)
Minute 4:
- Step-back taps (alternating legs)
Total: 20 minutes + breaks
Goal: Keep intensity at 5–7/10, movement continuous.
🔥 OPTION B: INTERMEDIATE — ATHLETIC INTERVALS + BURSTS (25–35 minutes)
Designed for guys who can push without losing form.
5 Rounds: 4 minutes each (rest 1 min between)
Minute 1:
- Jog in place OR moderate high knees
Minute 2:
- Lateral shuffles (10–15 ft or small space shuttles)
Minute 3:
- Shadowboxing with speed (punch combos)
Minute 4:
- Speed skaters (light hop left-right)
Goal: Stay at 7–8/10 effort, smooth transitions, no long pauses.
🔥 OPTION C: ADVANCED — POWER CARDIO + EXPLOSIVE ATHLETICISM (30–40 minutes)
This is your high performers’ playground.
5 Rounds: 4 minutes each (rest 45–60 sec)
Minute 1:
- High knees (strong pace, chest up)
Minute 2:
- Lateral shuffles → 3-second burst sprint in place → shuffle(Repeat continuously)
Minute 3:
- Shadowboxing with slips, rolls, fast combos
Minute 4:
- Power skaters (jump + stick landing)
Goal: HR up, legs burning, breathing challenged, but NEVER sloppy.
🔥 OPTIONAL 5-MIN SKILL FINISHER (all levels)
Pick one:
A. Agility Box Drill (no equipment)
- Imagine a box on the floor
- 20 sec forward → back
- 20 sec right → left
- 20 sec diagonal switchesRepeat 2–3 times.
B. Shadowbox Conditioning
- 30 sec hard
- 15 sec restRepeat 6–8 rounds.
3️⃣ COOL DOWN (3–5 minutes)
- Slow breathing (30 sec)
- Quad stretch — 30 sec/side
- Hamstring reach — 45 sec
- Chest opener — 30 sec
- Hip flexor stretch — 30 sec/side
💥 MODIFICATIONS FOR PHYSICAL LIMITATIONS
KNEE / JOINT PAIN
Replace:
- High knees → fast marching
- Lateral shuffles → lateral step-outs
- Skaters → side taps
- Remove all jumps
LOW BACK ISSUES
- Maintain upright posture
- Use shorter strides on shuffles
- Shadowbox slow and tall (no leaning)
- Core brace every few minutes
SHOULDER ISSUES
Shadowboxing alternatives
- Hands kept low
- Do torso rotations only
- Punch slow and controlled
OBESITY / NEW TO FITNESS
- Stay in Beginner pattern
- Shorten intervals to 30 on / 30 off
- Reduce lateral movement range
WHEELCHAIR USER OPTIONS
20–25 minute session:
- 45 sec hand cycle OR rapid pushes
- 30 sec rest
- 45 sec heavy bag punches
- 30 sec rest
- 45 sec band rows or torso twistsRepeat 4–5 rounds.
6
3 comments
💥 DAY 4 WORKOUT
powered by
skool.com/no-quit-nov-21-day-challenge-6766
21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
Suggested communities
Powered by