24 DAY CHALLENGE
“A New Day, A Better You”
Day 24 – HIIT (High Intensity Interval Training) LOWER BODY
❖ Perform each exercise for 40 seconds, taking a 20 second break in between each exercise.
❖ Complete 2 to 3 full rounds.
❖ After doing a full round, take a 1 to 2-minute break before doing another round again.
The Workout
1.
40 Seconds Lunges With
Jump Knee Up
2.
40 Seconds Lunges With Other Side
Jump Knee Up.
3.
40 Seconds Single Leg Deadlift
4.
40 Seconds Single Leg Deadlift (With Other Leg)
5.
40 Seconds Squat Hold With Stability Ball On The Wall
6.
Calf Raises
Toes Pointing In (20 seconds)
Toes Pointing Forward (20 seconds)
And Toes Pointing Out (20 seconds)
Toes Pointing In
Toes Pointing Forward
Toes Pointing Out
7.
40 Seconds Push-Up Position In And Out With The Feet
8.
40 Seconds Alternating From Side Kicks To Back Kicks (optional to hold on to something for balance) You Can Also Use Ankle Weights.
9.
40 Seconds (Other Leg) Alternating From Side Kicks To Back Kicks
(optional to hold on to something for balance)
You Can Also Use Ankle Weights.
CONGRATULATIONS On Completing The 24 DAY CHALLENGE
“A New Day, A Better You” – You Should Be Proud Of YOURSELF!
Now that you have finished the 24 Day Challenge, its time to compare your results.
❖ When taking your “after” picture, use the same spot as your “before” picture.
❖ Weigh yourself first thing in the morning for best results.
❖ Measure your body parts.
