Day 29 – Really?

I can’t believe it.

Today I want to ask you to practice pushing through the discomfort. Don’t focus so much on making it through the workout, don’t hold back. I want you to approach today’s workout with a different mindset: give it absolutely everything you’ve got, until you couldn’t possibly do another rep.

What’s the point? A few days ago, I talked about small victories, today I want you to sum them up and show yourself what you are capable of. The key to getting through a challenging workout is to associate the discomfort with a positive change. For example, when you’re doing squats and you start to feel a burn in your glutes associate the burn with the idea of stronger and toner legs instead of simply thinking about the discomfort. If we were to stop working out at the first sign of discomfort, we’d probably never do any exercise at all.

This workout is meant to be performed at maximum effort. This HIIT (High Intensity Interval Training) workout is a combination of strength and cardiovascular training made for anyone that likes to push themselves and burn major calories. Test yourself with this straight-up grueling workout targeting your lower body, upper body and your core.

That said, this is day 29 – Give me everything you’ve got!

*You will need your resistance cables for this one.

*discomfort from feeling fatigue is normal, but acute pain associated with injury is not. Stop if you ever feel pain.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Deep Squats – Evidence shows we were designed to squat! When we squat we extend the spine and stretch the muscles in our lower back. Start with your feet just outside your hips, squat down and dip your butt below your hips. Then straighten your legs and raise your hips.

Plank Pike Toe Touch – This is another great and challenging exercise for the core. Start by assuming half plank position, resting on your forearms. Keep your shoulders in line with your elbows and your back flat. Then, contract your abdomen so that your body looks like an inverted V. Keep your core engaged and your legs as straight as possible and reach your right foot with your opposite hand. Return to the plank position and repeat alternating sides.

Standing Oblique Crunches – Here’s another great and challenging exercise for the core. Start by assuming half plank position, resting on your forearms. Keep your shoulders in line with your elbows and your back flat. Then, contract your abdomen so that your body looks like an inverted V. Keep your core engaged and your legs as straight as possible. Return to the plank position and repeat.

Side Shuffle with Knee Hold – Challenge yourself to do this exercise as explosively and quickly as you can in order to help you increase agility and coordination. First, perform three quick high knee shuffles to one side. On the last step, land on your outside foot and pause while raising the inside knee and holding for a second. Lower knee and repeat move to the other side.

Plank Crunch-Throughs – Bring your right knee towards your right arm below your body, so that your knee and elbow touch. Return leg to starting position and repeat on the other side.

Mini Band Squat Lateral Leg Raise – First off, place the band around both ankles. Then, start in an upright position, then slowly lower your body by pushing your hips back as you descend into the squat. Keep your chest up and your heels on the ground. Pause when your knees reach a 90 degree angle and start to come back up. At the top lift your leg to the side. Remember to keep your leg straight. Repeat and alternate sides!

Crunch to Leg Scissors – Place your band around both ankles. For this exercise, lie on your back with your legs fully extended and your arms on the ground by your side. Lift your legs 6 inches off the floor. Move your legs in an open-close motion. Next, fold your legs and contract your abdominals to lift your shoulders off the floor then return legs to start position and come back to scissor motion.

Plank Shoulder Touch to Arm Raise – Start in the plank position. While keeping the back as neutral as possible engage your core, then take one hand and tap the opposite shoulder. Next, lift the same arm straight in front of you in line with your back. Move your feet apart slightly if this is too difficult.

Reverse Plank Bridge – Another great exercise to strengthen your back, core and leg muscles. If you experience lower back pain, this exercise could ease the pain by strengthening the core and back muscles. Start by sitting on the ground and putting your hands on the ground just behind your hips. Then push up and lift your body until it forms a straight line horizontal with the ground. Return to the start position and repeat.

Star Jump w/ Mini Band – Wrap the mini band around your ankles. Stand tall, with your feet shoulder-width apart and your arms by your sides. Then lower down to push up position, then get in a squat position and explode up, extending your arms and legs. Be EXPLOSIVE! Reset and repeat!

Resistance Cable Upper Cuts – This is the most powerful punch in a boxer’s arsenal. To throw an effective upper cut first bend your knees slightly the power will come from your lower body. First off, step on the middle of the cable and grab the handles on each hand. Then rotate your hips and pivot your foot as you release the punch in an upward motion towards your opponent’s chin.

Reverse Plank Hip Lifts – Another great exercise to strengthen your back, core and leg muscles. If you experience lower back pain, this exercise could ease the pain by strengthening the core and back muscles. Start by sitting on the ground and putting your hands on the ground just behind your hips. Then push up and lift your body until it forms a straight line horizontal with the ground. Now, begin thrusting up and down.  

Another day down, another day closer to your goals!

Written by: Tony Thomas

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