PHIIT Day 1

I am so excited for the next 30 days and the adventure we are going on together. You need only 10 minutes a day, 5 days a week, for the next 30 days to burn calories and fat, build sexy lean muscle, and get you in the fittest shape of your life with PHIIT!

Each day you will find two videos, one is the introduction to the lesson. Watch this carefully to be sure you are using proper form and technique for each exercise in the workout.

The second is your daily workout. Once you have the technique memorized, you will only need to watch the workout video for that day.

There are 5 videos in the program. The videos rotate throughout the month, so you will repeat the 5 videos throughout the month! You can check your calendar located under the second tab in the program to see which videos you are supposed to be doing on which days. Week Two kicks off with Day Two and rotates from there.

Repetition is crucial in both feeling and seeing results, as you are targeting specific areas of the body to maximize your results!

I encourage you to mix and match the levels of difficulty to challenge yourself and incorporate a new routine each week!

Set a schedule 5 days a week to devote these 10 minutes for yourself. No excuses! In 30 days you will be a more confident, fitter, better version of yourself.

As you start today, you will take a "Before" picture of yourself. This will be used to help you see your progress. We will do this on Day 1, Day 15, and Day 30 so that you can see the great progress you are making, and the changes to your body.

Envision yourself having the body you have always wanted! Now, let's get started!

~ Kari

Click above to watch our welcome video!

 

Your Workout Calendar

 

Day 1: The Demonstration

 

Day 1A: The Workout

Level 1
4 Rounds :30 Each
- Jumping Jacks
- Bear Crawl (4 steps forward, 4 steps backward)
- Jump 180s
- Side To Side Squat Shuffle
- Rest

Level 2
4 Rounds :30 Each
- Dumbbell Jacks (1 Dumbbell)
- Renegade Row
- Tuck Jump 180s
- Dumbbell Snatches
- Rest

Share your progress with me on social on my Instagram, Facebook, or Twitter page or Send them to me at BeforeandAfter@PearcePointers.com with the hashtag #PHIIT. Good luck!

Day 1: Exercise Breakdown

Some important things to keep in mind before we start...

- You can do this workout anywhere you have access to a floor. No equipment is necessary!

- Nutrition for these next 30 days is important! Try to eat clean, and stay hydrated. Hydration is key!

- Each day, I will introduce the movements we will be doing in our workout. Follow the technique closely to ensure you get the maximum benefit of the exercise.

Level 1 Movements

Jumping Jacks
1. Start in a standing position with your feet together and hands at your sides.
2. Jump your feet out, while bringing your arms out to your sides and over your head.
3. Jump back your feet back together and bring your arms out to the side and down for one rep.

Bear Crawl
1. Start on your hands and toes with your knees bent slightly off the ground.
2. Your shoulders and hips should be in line with your back parallel to the ground.
3. Your shoulders should be directly above your wrist and your feet should be flexed.
4. Start by taking small steps with your same foot and same hand moving forward.
5. Core is staying nice and stable with your back staying parallel to the ground.
6. Move four steps forward and four steps back.

Jump 180s
1. Start with your feet under your hips.
2. Bend your knees into a quarter squat as if to jump, keeping your heels on the ground.
3. Jump and rotate half a rotation counter clockwise so that you end up facing the wall originally behind you.
4. Land safely with your feet apart and in a quarter squat.
5. Jump clockwise back to the starting position.
6. Safely go back and forth focusing on a tight core and extension throughout the hips.

Side to Side Squat Shuffle
1. Begin standing with your feet a bit wider than hip width apart and knees slightly bent.
2. Slowly lower yourself into a squat position while bringing your arms up out in front of you stopping at your chest.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Once you have lowered yourself, explode your hips back up to your starting position, lower your hands back towards your side, and squeeze your glutes at the top.
6. Shuffle your feet to your right side and repeat the previous steps to do a full squat.
7. Shuffle your feet back to the left and repeat the previous steps to do a full squat.

 

Level 2 Movements

Dumbbell Jacks
1. Start in a standing position with your feet together and hold one dumbbell with both hands right up in front of your chest.
2. Jump your feet out and punch your dumbbell straight up towards the ceiling.
3. Jump your feet back together and lower the dumbbell down to your chest.

Renegade Row
1. Start in a push-up position with both hands on your dumbbells facing forward and your feet slightly apart.
2. Your body should be in a straight line from your shoulders to your hips to your ankles.
3. Lift the right dumbbell up to your chest, keeping your elbows tight against your body.
4. Lower the dumbbell down towards the ground.
5. Lift the left dumbbell up to your chest, keeping your elbows tight against your body.
6. Lower the dumbbell down towards the ground.

Tuck Jumps 180
1. Start with your feet under your hips.
2. Bend your knees into a quarter squat as if to jump, keeping your heels on the ground.
3. Jump your knees up towards your chest and rotate half a rotation counter clockwise so that you end up facing the wall originally behind you.
4. Land safely with your feet apart and in a quarter squat.
5. Jump in a tuck position clockwise back to the starting position.
6. Safely go back and forth focusing on a tight core and extension throughout the hips.

Dumbbell Snatches
1. Start in a standing position with your hips slightly wider than hip width apart and one dumbbell facing forward in between your feet.
2. Lower yourself into a squat position with your right hand reaching for the dumbbell and one hand out and behind you.
3. Explode your full body up and bring the dumbbell up towards the ceiling, while keeping it close to your body while you are raising it.
4. Lower yourself back down to the squat position with the dumbbell back to the ground.
5. Switch hands so that your left hand is reaching towards the dumbbell.
6. Explode your full body up and bring the dumbbell up towards the ceiling, while keeping it close to your body while you are raising it.

 

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