Day 4 was ab intervals from T25 and Shoulders from Lift 4.
The ab intervals workout alternates between doing core-focused moves for a few minutes and then doing about a minute of cardio, then going back to more core exercises. The ab exercises range in difficulty level and get progressively harder as the routine goes on. After the workout ends, there is a three-minute cooldown in which you stretch your back, hamstrings, and hip flexors.
The Lift 4 workout was an interval workout so each block had two resistance exercises and a 30-second HIIT exercise. I was able to do the unmodified versions of the HIIT moves, but I did have to do them slower and pause a couple of times in the second and third sets, especially in the third block.
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