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Sweaty October | Day 4

Sweaty October | Day 4

October 4 Workout Inside!

Laura Sadowsky
October 04, 2024

Happy Friday, Friends!

I’m proud of you for showing up today! Sometimes it can be easy to come charging into the week ready to hit those goals hard, and then by Friday… well, sometimes we lose motivation by Friday and just want a cup of hot tea or a glass of wine and to curl up in bed, ready to sleep by 6pm.

And, motivation won’t be there every day. Discipline shows up when motivation doesn’t. Motivation is a result of momentum that you create with your own determination and discipline.

That said, today is a great workout focusing on some less-commonly targeted muscle groups. Grab your mat because we won’t really be leaving the floor.

Day 4 Workout

Time to complete: 20 minutes

This is an easy one to split up if needed, and you can go at your own pace. If you’re really getting after it, this could be a 10-15 minute workout, and if you take your time and maybe do 3 times through each set, it could take 20-30. Do what works for you.

Warmup

Cat Cow (x 10 - 20)

This should feel good in your body, slow your nervous system down a bit, and bring you to a really centered place. Do as many as feels good, then move on.

Demo Here: https://www.youtube.com/watch?v=mnzZ1PFa5yQ

Bird Dog (x 5-10 each side)

Demo Here: https://www.youtube.com/watch?v=VkspT5CySKM

Set A, Superset 2 Times Through

A1, 4-Point Scapula Push-up (x 10)

Demo Here: https://www.youtube.com/watch?v=fLAf2YG4flw

This demo has multiple variations, feel free to pick the one that feels best to you. It doesn’t have to be the 4 point variation.

A2, YTIs (x 10 each)

Demo Here: https://www.youtube.com/watch?v=yjcoVkZv55E

A3, Reverse Plank (x 30 seconds)

Demo Here: https://www.youtube.com/watch?v=AKDV-XXsDRE

Choose your variation! This demo does a great job showing progressions. Do what feels right for you.