It’s time for a brand-new cycle of workouts!
You’ve been working hard for a month now (great job!), so I know you’re ready to turn up the heat these next two weeks. To do that, we’re adding a day of high-intensity interval training (HIIT), on which you’ll do a series of exercises for short bursts of time, followed by short periods of rest.
If you’ve never heard of HIIT, it’s an incredibly efficient way to burn fat and build lean muscle. The key is to push yourself as hard as possible—without sacrificing great form—during the periods where you’re doing an exercise. Full out, max effort.
You’ll continue to strength train three times a week, but this new HIIT day will mix things up and supercharge your fitness. You’ve gotten stronger over these last four weeks—you can handle this!
As always, here are your full workouts and instructions for your stretching and 15k step days:
(Download Workout A as a PDF HERE.)
(Download Workout B as a PDF HERE.)
(Download your HIIT Workout as a PDF HERE.)
15k Step Challenge Instructions:
Aim to take a minimum of 15,000 steps before bedtime today. There are a number of great wearable fitness trackers, like the TomTom Spark or Touch, and free step-counting apps, like Stepz, available. (Some smart phones even count your steps, but you’ll need to make sure you have it on you all day).You’re in for a movement-filled day!
Stretching & Foam Rolling:
Spend 10 minutes stretching out all of your major muscle groups. Hold each stretch for five deep breaths before moving onto the next. You’ll also foam roll your glutes, quads, hamstrings, calves, upper back, and chest. This will help you work on your mobility (an essential for thriving in life!) and get the blood flowing to your muscles to help them recover.