Day 4 of the 30 Days of HIIT Journey! 

The hardest part of today is getting up when you know it’s dreaded leg day.

Some will make excuses as to why you should do another video and skip this one – I’m too sore for this. Ain’t nobody got time for leg day. I’ll do this one tomorrow. Skipping leg day is easy, but unwise – your lower body is the easiest and quickest place to build calorie-torching lean muscle. You have over 200 muscles in your lower body, including the largest muscle in your body – your gluteus maximus.

Don’t let yourself be afraid of next-day soreness!

This is Day 4 – Let’s get after it, have fun, tone our lower body 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. The key to a good fitness program is balance. Your workouts should target every major muscle group.

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

Lunges – Make sure you do them right! First off, stand straight with your feet facing forward and your weight centered. Step forward with one leg, and bend your knee until both knees are at a 90 degree angle with the floor. Finally, pull your body back up to the starting position and alternate legs.

Squats – This exercise targets your body’s biggest muscle groups: thighs, buttocks, quadriceps, and hamstrings and will help you develop lower body strength, agility, and speed. Start in an upright position, then slowly lower your body by pushing your hips back. Keep your chest up and your heels on the ground. Pause when your knees reach a 90 degree angle and pause for a brief period of time to engage your muscles. Repeat!

Leg Flutters – By now you should know that every day I like to target the core. A strong core will make every exercise we do feel easier and support your whole body health. 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.

Dynamic 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. Now, begin thrusting up and down.   

Jump Squats – An explosive variation of the traditional squat exercise. Start by standing tall with your feet wider than shoulder-width apart. Then come down into the squat position. Quickly explode in a vertical jump trying to achieve maximum height. Land in a squat position, hold and repeat!

Plank Hip Rotations – Assume the plank position on the ground. Then rotate your hips to one side and dip your body almost to the floor. Alternate, right and left.

Oblique Crunches – Lie on the floor and lift your legs. Next, fold one leg and contract your abdominals to lift your shoulders off the floor. Alternate, right and left.

Reverse Plank Leg Raise – Assume the reverse plank position and hold. Then lift your right leg making sure to uphold your body’s horizontal position. Alternate, right and left.

Raised leg crunches – This exercise is ideal for getting that coveted “6 pack”. Lie on the floor and lift your legs. Next, fold your legs and contract your abdominals to lift your shoulders off the floor.

Plank with Legs Raise – Position your forearms on the ground creating a 90 degree angle with your arms. Raise your knees of the ground and resting mainly on your toes. Contract your abdominals and keep your back straight. Now raise your right leg and hold that position. Lower your right leg and now raise your left leg.

Have a great workout! See you tomorrow!

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Written by: Tony Thomas

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