YOU MADE IT!!

Though you’d think that I would be sad that our 30 Day HIIT Journey is coming to a close – I am not. And neither should you.

Whether you completed 5 or 30 days, feel proud of your accomplishment. The videos will always remain on YouTube for Free for you to continue the journey at your own pace.

I want to say THANK YOU. Thank you for your commitment, your devotion and your effort.

It has been a truly rewarding experience to witness, guide and beat the gym with you!

On behalf of the entire Beat The Gym team and myself – Thank you for joining us on this journey!

I can’t close this great journey without a great workout so here it goes! Enjoy this celebratory practice, a mash up of your favorite moves of the past 30 days. The workout kicks off with boxing cardio moves, progresses on to mobility exercises, full body, lower body, upper body strengthening and endurance, and closes off with core and abdominal work. It targets every major muscle group and keeps your heart rate up. It’s a quick and fun workout offering dramatic outcomes!

This is day 30 – Let’s Beat The Gym!

*You will need your resistance cables for this one.

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

Jab, Cross, Hook – Most important is to maintain a boxing shuffle and keep your legs and body moving in a back and forth motion while standing in a fighting stance. This move is composed of a jab- cross-hook combo. You will throw a jab with your lead hand, simply twist your body slightly while rotating your fist and extending your arm straight in front of you and transferring your weight to your front foot. Then you will throw the cross, a straight punch with your rear hand. Finally you will throw a hook.  Pivot the front foot to generate power, then rotate your whole body and release the punch; shoulders and hips should move in unison.

Low Lunge Twist – Lunge by stepping forward and dropping your knee to the ground at a 90 degree angle. Keep your chest lifted, your weight through your heel and your core engaged. Then lift the opposite arm to the sky. Alternate right and left.

Leg Flutters – By now you should already know that I love this move. 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 a fluttering, up and down motion.

180 Burpee – Begin by standing with feet hip-width apart. Then perform a traditional burpee: lowering into a squat and placing your hands on the ground. Next, jump your feet back into plank position and do a push-up and return into plank and come back to a stand. But instead of jumping into the air and landing in the original position, explode up into the air and twist your body so you land facing the opposite direction.

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.  

Elbow Plank Hold – Bend your elbows 90 degrees and rest the weight on your forearms. Your elbows should be beneath your shoulders. Keep your body in a straight line with your hips low, your abs tight, and your core engaged.

Uppercut Punch – 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. Then rotate your hips and pivot your foot as you release the punch in an upward motion towards your opponent’s chin.

Butterfly Sit Ups – This exercise not only builds core strength but enhances your mobility and flexibility. Sit on the floor and assume the butterfly position with the sole of one foot in contact with the sole of the other. Lie back and contract your abdominals to bring your upper body off the floor and extend your arms to reach forward.

Seated Military Press – The Military Press offers a lot of bang for your buck. This exercise engages not only your shoulders, back and arms but also your core. Assume start position seated in the middle of the cable with your legs straight. Press the handles of the resistance cable up and stop when upper arms are parallel to the ground. Slowly press the resistance band overhead, then lower to the starting position and repeat.

Plank Shoulder Touch – 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.

Side Step Squat – This is another great compound exercise. Assume the squat position with the resistance band placed right below your knees. Now, while staying low take two steps to your right. Then repeat motion to the other side.

Mini Band 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.

Mini Band Mountain Climber – Place your band on both feet. Assume a plank position on the ground. Then take your knee and drive it to the elbow, then switch. Alternate, right and left.

Bicep Curls – Bicep curls are a basic and most effective exercise for toning your arms. Stand straight with your feet hip-width apart. Extend your arms down by your hips and hold the resistance band with both hands. Then, curl your right hand towards your shoulder, making sure to keep the left hand still. Lower your right hand back to start and repeat. Then switch arms and repeat exercise with the other arms.

Bicycle Crunches – This exercise targets 2 groups of muscles: the abs and the obliques. Lie on the floor and lift your legs. Next, fold one leg and contract your abdominals to lift your shoulders off the floor simultaneously trying to reach your knee with your opposite elbow.

Jab, Cross, Hook, Cross – This move is composed of a jab- cross-hook-hook combo. You will throw a jab with your lead hand, simply twist your body slightly while rotating your fist and extending your arm straight in front of you and transferring your weight to your front foot. Then you will throw the cross, a straight punch with your rear hand. Finally you will throw a hook.  Pivot the front foot to generate power, then rotate your whole body and release the punch; shoulders and hips should move in unison. Next, throw another hook repeating the same motion with the other hand.

Abdominal V-Ups – This exercise is ideal for getting that coveted “6 pack”. Lie on the floor with your hands by your sides. Next, keep your legs straight and contract your abdominals to lift your shoulders off the floor as you sit up. Remember to lift your feet off the floor simultaneously and bring your toes towards the sky. Slowly lower to return to the start position and repeat.

Another day down, another day closer to your goals! You DID IT!!!

Written by: Tony Thomas

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