30 Day Challenge: Day 4

DAY 4- Today is another strength day, focusing on lower body

Warm-up #1
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)


Lower Body Strength

Back Squats– warm-up with 2 sets of 10 at light weight- (if you’re a beginner, start with DB squats)
3 sets of 8 reps

RDL– (romanian deadlift)
3 sets of 10 reps


Reverse Lunges
3 sets of 6 each leg


Speed Skater Hops- 3 sets of 10 each leg


Glute Bridges- 2×10
Supermans- 2×15
Crunches- 3×20
Calf Raises- 3×20 

About Julia Ladewski

8 Responses to “30 Day Challenge: Day 4”

Read below or add a comment...

  1. Fiona says:

    Hi Julia!! Loving all of the workouts so far!!!

    I am in Aus. so am a ‘day ahead’ but running the program a day behind :-)!!

    I was just wondering if you do the complete workout before posting, and if so could you post a rough time estimate??
    Like so many of us I am scheduled within a inch of my life, so knowing how long I need to put aside for me the night before would be great!!!

    I will also remember to record how long the warm ups take me!!!


    So Keen on Getting Stronger,


    • Julia Ladewski says:

      Fiona, thanks for following along! Most workouts should take you 45-60 minutes. 45 minutes for the conditioning days and maybe 60 on the lifting. If you want to go a little quicker, you can superset some of the later exercises. Not the main lift (bench or squat) but the smaller muscle groups.

      Hope that helps.

  2. Kristy says:

    SOOOO the skater hops… Holy Moly. Those were tough for me. Yesterday I got in 130 oucnes of water, and no processed foods. All in all a good day, and workout this am.

  3. Juli says:

    Hey Julia,
    I have been looking over your training and diet log and it doesn’t seem like much food. Do you ever ball park (or track) your calories just to see where you are?

    • Julia Ladewski says:

      Yes, sometimes I do. But only when I’m trying to lean out or make weight for a meet. I will say that this week has probably been lower on the food volume. Not on purpose, but it’s just been busy at work. I usually just track my fat and protein macros. and honestly, the amounts of meat I put in my log are TOTAL guesses. Because if it’s a day where I’m hungry, I just eat. So that’s why I don’t like tracking because I eat til I’m satisfied.

      Hope that makes sense. And keep watching because you’ll see I’ll have some pretty high days too!

  4. Melissa says:

    I was drenched by the end of this workout! I had to take several short walk breaks to manage my heart rate and occasional faintness. I didn’t eat before my workout, which I did from 10am-11am. I should have and I think that it would have helped the faintness. As for the HR my heart sometimes over reacts to exercise and I manage it by slowing down as needed.

  5. Sylvia says:

    Great workout, did it last night. Had a busy day but squeezed it in from10 to 11:30 pm. My warmup part isnt taking as long as the first night so I am very happy for that. The speed skate hoping was fun for me, but wasnt sure if I had to do it quick or hop pause hop pause. I will tell you the calf raises about killed my calves. I am pretty muscular in that area, but that gave me a better workout than lifiting weights – really could feel it working.
    Followed your water goal and drank about 96 oz. Also no processed food – now to squeeze this workout in before 9 pm tonight. Baseball tourney for my son this weekend. Any way to get the workouts ahead of time? Want to get them in both days before heading to the diamond.

    Thanks so much for doing this – am learning so many new things, some which I am chalenged on doing or am unable to do righ tnow, while others are amazing and look forward to doing them in my workout. I have new goals, bucket list items now 1 is to do a chin up and 2 is to do 10 burpees in a row.

  6. Patricia says:

    Today is my day 4!! I loved this workout, my favorite exercises were back squats because they make me feel like a strong woman and the Speed Skater Hops because they are fun and challenge my balance! 🙂
    It is minutes pass 11pm, I just barely had time for today’s workout but I got it all done!

    Thank you!

Leave A Comment...