PHIIT Day 3

Welcome to Day Three of PHIIT! You have two days behind you and may be feeling a little sore today from all of the work we have been doing but you are doing great! Every day is a step closer to having that body you've always wanted!

Day 3: The Demonstration

 

Day 3A: The Workout

Level 1
EMOM 10
Odd - 12 Burpees
Even - 10 Air Squats + 10 Squat Jumps

Level 2
EMOM 10
Odd - 8 Devils Press
Even - 10 Front Rack Dumbbell Squats + 10 Squat Jumps

Day 3: Exercise Breakdown

We have four new exercises for you today to continue to give you that full body workout.

Level 1 Movements

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.

Air Squats
1. Begin standing with your feet shoulder 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.

Squat Jumps
1. Begin standing with your feet shoulder 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. As you raise out of the squat, jump straight up as high as you can, lower your arms to your side, and squeeze your glutes at the top.
6. Once you land, lower yourself into the squat position and repeat.

 

Level 2 Movements

Devils Press
1. Start in a standing position with two dumbbells facing forward at your feet.
2. Squat down to the ground and grip both dumbbells.
3. Jump your feet back into a push-up position.
3. Lower your body down to the ground.
4. Press back up to the starting position with both hands remaining on the dumbbells.
5. Jump your feet back in.
6. Explode up bringing both dumbbells overhead.

Front Rack Dumbbell Squats
1. Start with your feet hip width apart, chest up tall with dumbbells in both hands resting on your shoulders.
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. Stand up back to the starting position and squeeze your glutes at the top.

Squat Jumps
1. Begin standing with your feet shoulder 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. As you rise out of the squat, jump straight up as high as you can, lower your arms to your side, and squeeze your glutes at the top.
6. Once you land, lower yourself into the squat position and repeat.

 

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