Level 2

3-DAY
CHALLENGE

Committing to HIIT for just three days will make it easier to incorporate it as part of your regular lifestyle. Each head-to-toe workout combines high-output cardio and compound strength exercises to give you a firm foundation for HIIT.

DAY ROUTINE
1 Firm and Burn
2 Train Insane
3 Banish Fat

TRAINER TIPS


• To decrease the risk of injury and prepare yourself to perform at 100 percent, remember to warm up each day before beginning your HIIT routine.

• Focus on form before speed. Make sure you know how to do each exercise properly before beginning your routine.

• Stay hydrated and don’t let your diet undo all your hard work! To get the results you want, you’ll need to work hard and watch your caloric intake.

Level 2

7-DAY
CHALLENGE

The 7-Day Challenge introduces some new HIIT routine formats and features exercises designed to burn fat, lose weight, increase strength, and improve athletic performance. Give it all you’ve got, and you’ll be amazed at the results you can achieve in just one week.

DAY ROUTINE
1 Fit Frenzy
2 Peel Out
3 Maximus
4 Metabolic Mayhem
5 Armored Abs
6 Push It
7 Ready to Sweat

TRAINER TIPS


• To perform your best and prevent injury, begin each routine with a three- to five-minute warm up.

• The 7-Day Challenge introduces more athletic exercises, so form is more important than ever. Be sure you know how to do each exercise correctly before beginning your routine.

• Expect to be sore. If your workouts are as intense as they should be, you will be sore the next day. Remember that sore muscles are not the same as pain due to injury.

• This program was designed to be undertaken on back-to-back days, but if necessary, you can take a rest day between workouts. Listen to your body and allow the appropriate recovery time.

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