Level 3
28-DAY
CHALLENGE
This four-week workout plan features a variety of routine styles and formats to keep things interesting, fun, and intense. The length and difficulty of the routines increases each week, ensuring that you’re always challenged. Monitor your progress by completing the fitness assessment every two weeks.
| DAY | ROUTINE |
| 1 | Achiever |
| 2 | Feel the Burn |
| 3 | Every Second Counts |
| 4 | Defined |
| 5 | Hard Charger |
| 6 | Conquer |
| 7 | Level Up |
| 8 | Full Throttle |
| 9 | Posture Perfect |
| 10 | Get Results |
| 11 | Under Construction |
| 12 | One Step Closer |
| 13 | Get Fit |
| 14 | Drop Sets |
| 15 | Sweat and Smile |
| 16 | Heavy HIIT-er |
| 17 | Be Agile |
| 18 | Killer Cardio |
| 19 | High Five |
| 20 | Challenge = Change |
| 21 | Redline |
| 22 | Power Hour 1 |
| 23 | Power Hour 2 |
| 24 | Power Hour 3 |
| 25 | Power Hour 4 |
| 26 | Power Hour 5 |
| 27 | Power Hour 6 |
| 28 | Smile, Sweat, Repeat |
TRAINER TIPS
• For top performance and injury prevention, warm up with dynamic stretching before beginning your workout.
• If you’ve been using a regular timer to measure the time increments for your workouts, try switching to an app that allows you to program specific intervals, such as Interval Timer Pro.
• Recovery is important, especially when you’re working out daily. Stay hydrated during your workouts, and use a foam roller to alleviate muscle pain.
• If you’re making the commitment to do HIIT for 28 days, commit to monitoring your diet as well. Getting the results you want takes discipline.