28 Day Laboracay Workout: Day 4

5 April 2014, Comments 2

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It’s Day 4 and this means more intervals for everyone. We’re also gonna be adding a little more options for the anti-rotation series for those who are more advanced in their fitness levels. For the intervals, we are going to be adding another advanced variation as well.

As always here are some more nutrition tips:


  1. Drink 1 liter of water as soon as you wake up and before breakfast. The Japanese have been doing this forever and it’s served them well. This will help jumpstart your metabolism and cleanse your system upon waking up.
  2. Once a week, avoid meat. We eat too much beef pork and chicken in our diets. Once a week, try to go meatless. I prefer meatless Mondays.
  3. Once a week, have a cheat day as well. This helps you stay disciplined for the rest of the week.

Here’s the workout:



Anti-rotation series with the band or a weight.

Dead bugs – this great series of movements really targets the hip flexors well.



5 seconds work 30 seconds rest for 5-6 sets


5 burpees to start, straight to the 5 second sprints. Rest for 40 seconds then repeat for 5-6 sets


2 responses on “28 Day Laboracay Workout: Day 4

  1. Barney says:

    Coach the video is set to private. :(

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