PHIIT Day 4

Welcome! Three days done, we are on to the fourth day! We are well on our way to burning calories and fat, building sexy lean muscle, and getting you in the fittest shape of your life with PHIIT!

This has been a lot of hard work but it will be totally worth it in the end when you see and feel the difference in your body. Now, on to Day Four!

Day 4: The Demonstration

 

Day 4A: The Workout

Level 1
Double Tabata Alternating Movements
16 Rounds (8 sets of each) :20 on/ :10 off
- Squat Cross Jacks
- Push Up + Mountain Climber
Then 2:00
- Max Burpees

Level 2
Double Tabata Alternating Movements
16 Rounds (8 sets of each) :20 on/ :10 off
Dumbbell Power Clean
Dumbbell Thrusters (squat and press)
Then 2:00
- Max Burpees

 

Day 4: Exercise Breakdown

Level 1 Movements

Squat Cross Jacks
1. Begin standing with your feet shoulder width apart, 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.
6. Explode up out of the movement and cross your legs with your right foot in front once you reach the top.
7. Jump back down into the squat position.
8. Cross your legs the opposite way, with your left foot in front.
9. Repeat the movement by alternating which leg is in front each time.

Push Up
1. Start in a push-up position with your hands right below your shoulders.
2. You should be in a nice straight line from your shoulders, to your hips, to your heels.
3. Slowly lower yourself down until your chest touches the floor. You want a full range of motion.
4. Be mindful that your elbows stay down and are not out to the side.
5. Push up to the starting position.

Mountain Climbers
1. Start in a push-up position.
2. Bring one knee into your chest.
3. Keep your core nice and tight.
4. Shoulders are engaged.
5. Alternate bringing your knees in to your chest.
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.

Burpees
1. Start in a standing position
2. Get your hands as close to your feet as you drop down.
3. Drop to the floor so that your chest and thighs touch the floor.
4. Jump your feet in.
5. Stand Up.
6. Jump up with your arms above your head.

 

Level 2 Movements

Dumbbell Power Clean
1. Start in a standing position by holding both dumbbells at your sides.
2. Squat down to the ground touching the tops of the dumbbells to the ground.
3. Extend your legs, while bringing the dumbbells up to your shoulders.
4. End in a quarter squat position with both dumbbells at your shoulders.
5. Return to the starting, standing position.
6. Be sure to keep your chest up and back flat throughout the movement.

Dumbbell Thrusters
1. Start in a standing position with both dumbbells resting on your shoulders.
2. Lower yourself to a squat position, keeping the dumbbells at your shoulders.
3. Explode up to a standing position with both dumbbells directly overhead.
4. Be sure to keep your chest up throughout this movement.

Burpees
1. Start in a standing position
2. Get your hands as close to your feet as you drop down.
3. Drop to the floor so that your chest and thighs touch the floor.
4. Jump your feet in.
5. Stand Up.
6. Jump up with your arms above your head.

 

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