Congrats!! You’ve made it through your first week of this exciting journey!!

This second week we’re turning it up a notch. IT IS ON!

Welcome to Day 8 of the Beat The Gym 30 Days of HIIT Journey! Day 8 is a fun full body HIIT sequence. I want to emphasize the FUN component. In high school and college, I was an ambitious young man who believed you had to be the hardest working person on the team. I would often work harder than anyone else but I wasn’t getting the game time I thought I deserved. My frustrations grew and my game deteriorated, I was losing the joy for the game.

It took me some time to allow me to bring the joy to come to training with me. However, once I allowed myself to enjoy my hard work, the circumstances, and the game, I became a better player than ever!

This week, if you haven’t already, I invite you to find joy in your training. Allow yourself to have fun and become unstoppable.  

This is Day 8 – Have FUN! 🙂 

*You will need your resistance cables 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

Bicep Curl with Side Leg Lift – I’m adding a little compound movements to this one to make it extra fun. 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. Bring your arms down slowly and lift one leg to the side. Lower and repeat, alternating side.

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

Full Plank with Arms and Leg Raises – Position your hands on the ground and straighten 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. Next, lift your right arm and hold that position. Lower and repeat, alternating sides.

Lunge with Overhead Press – This exercise engages not only your shoulders, back and arms but also your core. Assume a lunge position with the resistance cable under your front foot and the handles of the resistance cable on your hands and your arms in 90 degree angle parallel to the ground. When you back knee is just off the floor, push up and slowly press the resistance band overhead, then lower to the starting position and repeat.

Squat to Upright Row – 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. With your feet just outside your hips, squat down and dip your butt below your hips. Then straighten your legs and raise your hips. At the same time, bend your elbows and pull the handles of the cables to sternum level.

Reverse Plank Alternating Toe Touches – 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 lifting your legs and reaching for your toes with the opposite hand. Move with control, make the movements slow and steady, and keep your hips lifted.

Resisted Reverse Crunch – Another great exercise to strengthen your back, core and leg muscles. Lie on your back on the floor and wrap the resistance cable around your feet. Next, bend your hips and bring your knees close your chest and then lift your torso off the floor.   

Side Lunge with Punch – Another dynamic combo to keep things interesting. Begin facing forward, then step left and bend your front and back knee into a lunge. Push your arm out in a punching motion with the opposite arm to your front knee. Return to the center, switch sides and repeat. Lunge deep and continue alternating sides, moving quickly.

Opposite Arm and Opposite Leg Crunch – This is one of the most effective abdominal fat burning exercises. Lie down on your back and lift one leg, try to reach for your toes with your opposite hand without moving your hips or shoulders. Alternate right and left. For additional difficulty keep your resting leg off the ground. 

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.

Have Fun and Enjoy! See you tomorrow!

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Written by: Tony Thomas

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