PHIIT Day 2

Welcome to Day Two of my PHIIT program. You have made it through Day One and you are stronger and better for it! You might be feeling a little sore from yesterday as well, that means it was a success! Let's continue our work.

Day 2: The Demonstration

 

Day 2A: The Workout

Level 1
AMRAP 10 minutes
- 10 Alternating Reverse Lunges (Each Leg)
- 10 Lateral Crawl + 4 Crossbody Mountain Climbers (5 each way)
- 10 Skaters Each Way

Level 2
AMRAP 10 minutes
- 10 Lunge Jumps (Each Leg)
- 10 Dumbbell Push Press
- 10 Dumbbell Swing (1 DB)

Day 2: Exercise Breakdown

Today we are going to work on three movements to burn calories and fat, build sexy lean muscle, and get you in the fittest shape of your life!

Level 1 Movements

Alternating Reverse Lunges
1. Start in a standing position.
2. Step your right foot backward, lower your knee towards the ground, and tap your knee on the ground.
3. Your hips should be directly over your left knee and your right knee should be directly over your right ankle.
5. Step forward into your starting position, squeeze your glutes at the top, and repeat on your opposite leg.

Lateral Crawl
1. Start in a push-up position with your hands directly below your shoulders.
2. You should be in a straight line from your shoulders to your hips to your feet.
3. Step laterally to the right, moving your right hand over and your right foot over to the right.
4. Repeat on the opposite side.

Crossbody Mountain Climbers
1. Start in a push-up position.
2. Bring one knee into your opposite elbow, across your chest.
3. Keep your core nice and tight.
4. Shoulders are engaged.
5. Alternate knees.
6. Start slowly and increase speed as you become more comfortable.
7. To modify if you are not quite flexible yet, bring your knee in to just under your hips or however far is comfortable.
8. Be conscious of the twisting motion you are doing with your body.
9. You should be in a nice flat line from your head, to your hips, to your heels.

Skaters
1. Start in a standing position with your legs shoulder width apart.
2. Step your left foot back to the right side and lower your knee towards the ground.
3. Tap your hand to the ground once you have lowered yourself towards the ground and keep your chest up throughout the movement.
4. Explode up and hop to your right to repeat the movement on the opposite side.

 

Level 2 Movements

Lunge Jumps
1. Step your right foot back into a lunge position so that your back and front leg are at a 90 degree angle with your knee tapping the ground.
2. Explode up and switch your feet so that your feet land in a lunge position with your right foot in front.
3. Your back knee should tap the ground.
4. Keep your chest up throughout the movement.
5. Explode your legs back up and continue to switch feet throughout the movement.

Dumbbell Push Press
1. Start with your feet hip width apart, chest up tall with dumbbells in both hands right at your shoulders.
2. Slightly bend your knees and explode up, bringing both dumbbells up directly overhead.
3. Lower the dumbbells back down to your shoulders and repeat the steps.

Dumbbell Swing
1. Start with your feet wider than shoulder width apart.
2. Hold one dumbbell by the head right in between your legs.
3. Slightly bend your knees and hinge at your hips.
4. Swing the dumbbell up and out in front of you.
5. Stop the dumbbell once it reaches your chest and squeeze your glutes at the top.
6. Slowly lower the dumbbell down and return to the starting position.

 

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