You’ve made it to the halfway mark! You’re killing it!!

Some of you might be asking why you don’t have a six-pack yet. You might have started to think this was another fail attempt at being fit. One of the biggest reasons why people fail to reach their fitness goals is that they fail to see the small wins.

They focus on their end goal but fail to recognize the small victories happening along the way.

Maybe you are able to do 5 pushups when before you could do none – small win

Maybe you are able to jog for 5 minutes more than when we started – small win

Maybe you are eating more fruits and vegetables and are eating less of the usual take out – small win

Maybe you are able to go through the entire video workout without stopping when you could only do the first 5 minutes and had to pause it – small win

Or maybe you’re doing 2 videos a day instead of one – not so small win!

Without noticing, all these “small” victories begin to add up and you start to gain momentum. This is where the magic happens and when we start to achieve results. Robert Collier said it best – “Success is the sum of small efforts, repeated day in and day out”

So, it is the halfway mark! This is Day 15 – Give it everything you’ve got!

Note – You will need your resistance bands for this one

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! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, 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

Downward Dog to Cobra Stretch – This stretch is critical for a healthy back and neck, especially in light of so many of our daily postures and chores that demand a forward fold of the torso. To start, assume the plank position, and hike your hips, forming a upside down “V” shape with your body. Then sink your hips back down to neutral plank position and lower your chest to the ground. Push into the ground with your palms and arch your back by pulling your shoulder blades together and trying to stick out your chest. Then repeat.

Walk Out Pushup to Squat Jump – This is one of my favorite compound exercises. Start by standing tall, bend your hip and lower your body down to the floor. Walk-out your hands into a push-up position. Next, do one push-up. Walk yourself back to the starting position, squat and jump explosively. Then repeat entire move.

Reverse Hip Bridge and Arm Reach – 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 inline with your knees and shoulders. Then, reach one arm up and backwards as if trying to reach the ground. Return to starting position and complete movement with the other side.

Triceps Extension with Toe Touches – Start in reverse tabletop position with your arms straight. Maintain your core tight and bend your arms, dip down to touch your glutes on the ground. Lay on the ground with your arms straight above your head and then reach both arms to touch your toes as you crunch and form a “V” with your body. Return to the starting position, reverse tabletop, and complete the movement on the other side.

Squat with Resistance Band – Step on the cable, with your feet just outside your hips and the resistance cable handles on your hands, squat down and dip your butt below your hips. Then straighten your legs and raise your hips. Try not to let your knees close in together when you squat.

Resistance Band Shoulder Press – With your feet just outside your hips and the resistance band right below the knee cap, squat down and dip your butt below your hips. As you straighten your legs and raise your hips, 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 squat position and repeat.

Resistance Band Side Step to Press – 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. Lower your body and do one push up. Jump back to a squat position and now take two steps to your left and repeat push-up motion.

Reverse Bridge Foot Raise – Assume the reverse plank position and hold. Then lift your right leg making sure to uphold your body’s horizontal position and hold for 3 seconds. Alternate, right and left.

Abs Kick Out to Reverse Plank Bridge – This is a deceptively easy exercise that primarily targets the upper abs. Assume the reverse plank position and bend your arms, dip down to touch your glutes on the ground. With your legs and arms straight, slowly bring your knees in towards your chest, whilst lifting your upper body. Then return to the reverse plank position and repeat.

Reverse Plank Bridge to Toe Touches – Start in a reverse plank bridge position with straight arms. Reach one arm to touch the toes of the opposite leg. Return to the starting position and repeat the movement on the other side.

Another day down, another day closer to your
goals!

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Written by: Tony Thomas

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