Level 1
3-DAY
CHALLENGE
If you’re having trouble getting started with HIIT, challenge yourself to three days of workouts that include some popular HIIT basics. Each head-to-toe workout combines high-output cardio and compound strength exercises to give you a firm foundation for HIIT.
| DAY | ROUTINE |
| 1 | Three-Peat |
| 2 | HIIT It Again |
| 3 | Triple Play |
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 eat right.
Level 1
7-DAY
CHALLENGE
| DAY | ROUTINE |
| 1 | Three-Peat |
| 2 | Toned Arms |
| 3 | Cardio Burn |
| 4 | Cut to the Core |
| 5 | Enduro |
| 6 | Strong Legs |
| 7 | Triple Play |
TRAINER TIPS
• To perform your best and prevent injury, begin each routine with a dynamic 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.