A fourth exercise day can involve medium-intensity work such as shadowboxing, heavy bag work, or interval training, finishing with 5-6 minutes of max heart rate activity.

“And you would do something more of a medium intensity. So this is a little bit higher intensity than our second day. And this could be something like shadowboxing, or hitting a heavy bag. It could be a little bit of higher intensity intervals, but not all the way up. So maybe this is you're going to do a one minute on, one minute off on the bike. But you're only going to go to 85%, 90% heart rate. And then, instead of going off during that one minute, you drop it down to 50%. So we would actually look like 30 minutes of straight work, but you would have a little bit of rolling intensity as opposed to staying really nice and restorative. It's going to be some work there. And you would finish it with something like five to six minutes total of max heart rate stuff.”