As you’ve learned from the previous two weeks of performing this workout, it’s almost a cardio workout. And I want you to think of it as both aerobic and anaerobic, which means that you’ll be breathing hard while working your target muscles.

Today, I want you to think about keeping rest periods to no more than about 60 seconds between sets. Keep your rep pace deliberate—I don’t want you to rush the reps, but I don’t want you to lollygag, taking a second or two of rest between reps.

Use this strategy from the beginning of this workout, where you’ll begin with Smith machine front squats. Don’t allow your back to dip as you lower into the pocket, getting that full range of motion. Then explode up with control. Go directly into that next rep while maintaining control.

You can apply this same strategy to barbell squats and hack squats. Just make sure that you don’t compromise your form for any reps. Really work those target muscles and protect your joints and spine by holding your body tight. For barbell squats you can take your butt to grass, but that isn’t a necessity. In fact, don’t do that if you feel that it may be compromising your knee joints. Use the range of motion that allows you to exhaust your target muscles without risking injury. For hack squats you may not even need to add weight to really feel this in your target muscles. Start without weight and see how your body feels after each set to determine whether or not you should add weight.

For walking lunges you should choose the weight that’s right for you and avoid taking any breaks between steps. No stopping to collect your breath! Make shifts to your weights if needed—in fact, you can just set the weights down to complete your set. You can also add 5 additional steps per leg for these sets—this move should be getting easier for you, even though you really feel the need to suck in oxygen as you approach the end of each set.

To keep up the cardio element of this workout you can perform your pop squats without weight. If you make that choice, then I want you to emphasize a higher jump with a soft landing, protecting your knees and ankles with every landing. Keep this set as dynamic and controlled as you possibly can.

Feel free to shift up the abs and cardio moves from those I recommend for today. Choose the abs moves that really work your weaknesses. And consider trying a form of cardio that you rarely use. This includes jump rope or a rowing machine. Keep the pace moderate and perform 20 minutes.

You’re really going to feel this workout. You’ll have earned your weekend with no weight training!

Smith Machine front squats	4 SETS / 25 REPS
Barbell squats	4 SETS / 20 REPS
Hack squats	4 SETS / 15 REPS
Walking lunges 15 Steps per Leg	4 SETS / 15 REPS
Pop squats	4 SETS / 20 REPS
Wheel roll outs	3 SETS / 15 REPS
Twisting ball crunches	3 SETS / 15 REPS
Cardio	20 MINUTES

CYDNEY SAYS:

At this point in the program, you should be experience two contradictory things: 1) You should feel a little more tired and depleted from the intense training and calorie-cutting that you’re undergoing; 2) You should also feel that the new moves are becoming a little easier to perform because you’re accommodating to them. You can take the weight up a little bit to enhance sculpting and bodyfat burning if that’s how you’re responding to my Trainer.

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