Day 3 of the 30 Days of HIIT Journey! 

Even though we all start this journey with a goal, it might be to lose weight or to gain strength or endurance, my personal goal is for you to develop a habit of working out daily. What matters most is establishing a new normal and building a routine, once you accomplish that the results are easy to obtain. CONSISTENCY IS KEY!!

Now, here are 3 simple ways to get motivated to work out and make exercise a habit:

  1. Set a schedule for yourself. Try to workout at the same time every day at the same place. This will help you develop a ritual.
  2. Work out even when you’re not motivated. If you’re running low on energy and will power just do 5 minutes of abs, arms, or legs. Often, this little burst of energy will be enough to get your motivation back up and follow me on which ever day you are on.
  3. As I mentioned before, focus on developing a habit and be patient, with consistency I promise you the results will come.

Today we are going to sculpt the upper body, no weights needed! We will use a resistance band and a resistance cable to challenge our body. Resistance cables are one of our favorite pieces of equipment to build muscle and allow us to train hard at home and upgrade our workouts. Most important with these exercises is to control the movements and maintain proper form. 

This is Day 3 – Time to work the upper body, have fun and Beat the Gym!

Stick with it! Take this time for yourself and commit to being the best version of yourself. Remember 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! 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

Shoulder Shrugs – This is a great warm-up exercise to loosen up at the arms and target the upper trap muscles. Step on the middle of the cable and grab the cable handles in each hand and your arms extended by your sides with your feet hip-width apart. Make sure to stand up straight. Next, lift your chest, and shrug your shoulders up in a circular motion.

Bicep Curls – Bicep curls are a basic and most effective exercise for toning your arms. Stand straight with your feet hip-width apart on top of the cable. Hold the cable handles and flex your elbows by bringing your palms close to your shoulders and keeping your elbows close to your body.

Military Press – This exercise when engages not only your shoulders, back and arms but also your core. Assume start position with the resistance cable under your foot (you may step on cable with both feet for extra resistance). 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.

Bent Over Lateral Raise – 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 put your arms inside the resistance band, straighten your arms and raise them to a 90 degree angle, while squeezing the muscles at the top and hold for a brief pause.

Band Pull Apart – This is a must do exercise for the muscles of the upper back. Start by contracting your abs. Next, place your hands inside the resistance band with your arms, elbows, wrists straight and fully extended in front of you. Maintain your arms parallel to the floor and slowly pull the band apart to either side of the body. Then repeat.

Triceps Press – Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping your back straight. It is OK if your knees are slightly bent. Step into the middle of the resistance cable and bend your elbows straight back. Pull the handles and straighten your arms behind you with your palms facing down. 

Seated Row Pull – Sit on the floor with your legs extended. Then loop the resistance cable around the soles of your feet and hold the handles on each hand. Pull the cable towards your waistline, while keeping your back straight and squeezing your shoulder blades. Slowly release tension to return to the starting position and repeat.

Have a great workout! See you tomorrow!

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Written by: Tony Thomas

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