Day 1 of the 30 Days of HIIT Journey! I hope you are as excited as I was when I started this program.

Hopefully you were able to take some time yesterday to print your calendar and set your intentions for the next 30 days and convince yourself that you can do this. I know you can!

That said, this is Day 1 – Let’s Beat the Gym!

As you kick off this program, I invite you to connect to the idea that fitness is a journey.

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP!

Use this DAY 1 routine to check in with your body and mind. For my more advanced members, try to repeat the series until you burnout.

Get empowered, beat the gym, and let’s have some fun! If you want, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

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 – With your feet just outside your hips, squat down and dip your butt below your hips. Then straighten your legs and raise your hips.

Bent-over Arms Hold – Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping your back straight trying to remain almost parallel to the floor. Now, while keeping the torso stationary straighten your arms and raise them, while squeezing the muscles at the top and hold for a brief pause.

Push Ups to a Cadence – Push-ups are an integral part of functional and body weight training. You can start doing them with your knees on the ground. We will definitely master push-ups in this program.

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.

Pike Push Ups – Assume a straight arm plank position on the floor. Your arms should be straight and your hands should be shoulder-width apart. Now lift your hips so that your body forms an upside down V. Bend your elbows and lower your upper body until your elbows make a 90 degree angle. Pause, and then push yourself back up to the original position.

Reverse Bridge – This exercise is great for the core, arms, and back muscles. Begin seated with your hands behind you. Then, press the heels of your feet and the palms into the ground as your raise your pelvis off the floor and it is in line with your knees and shoulders. Engage your muscles, pause, and hold.

Plank Cross Mountain Climbers – Assume a plank position on the ground. Then take your knee and drive it to the elbow, then switch. Alternate, right and left.

Oblique Knee Raise Plank – Assume the plank position on the ground. Then take your knee and bring it to the side of your torso. Alternate, right and left.

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Written by: Tony Thomas

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  1. Honestly I have never done something like this so it will be a real challenge to me. I hope yo hear from you soon.

    • Hi Yuli! We're thrilled you have decided to beat the gym with us! We know you can do this! You've already done the hardest part which is committing to training with us for 30 days! Trust us, that was the hardest part. Can't wait to hear more about your 30 Day HIIT Journey!