Truly Fit HIIT

6 Week
Challenge
truly.fit
@truly.fit_life
Rebecca@truly.fit
 WELCOME!
They say it can take as little as six weeks & an average of two months to form
new habits. So, what better way to make healthy lifestyle changes than with a
group challenge?!?!

This amazing group has so many supports in place already. Let’s lean on each
other & make time to take care of ourselves!

To appeal to all, this challenge is a bodyweight HIIT challenge, however, if you

have weights or resistance bands, please feel free to use them in your training.

FIRST! Let’s do a basic fitness test to determine a pre-challenge fitness level.

Write down your numbers because we will repeat the test at the end of the 6
weeks to see just how much we have gained. If you feel comfortable, before &
after pictures are a great visual for those that want that.

The Test:

Count your total max reps, proper/full reps, for squats, lunges & push ups

Beginner: less than 20 squats & lunges, less than 10 push ups

Intermediate: 20-40 squats & lunges, 10-15 push ups

Advanced: 40 or more squats & lunges, 15 or more push ups

The Challenge:

Each week will have 4 workouts, complete with video demonstration. PLUS the
added challenge to meet up and join in on at least 2 ZOOM classes.

Note that each video will have modifications that can be done for those unable
to perform an exercise for various reason, so if you need a modification please
watch through to the end.

For single leg movements, alternate sides every set OR you can alternate sides
every 1-5 reps.

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 A QUICK NOTE

Before we get started I want to add a few basic exercise tips to ensure
everyone is getting the most out of this challenge in the safest way possible!

1. With any exercise comes risk, including increased heart stress & the
chance of musculoskeletal injuries. In volunteering for this free program,
you agree to assume all responsibility for these risks. You also agree that,
to your knowledge, you have no limiting physical conditions or disability
that would preclude an exercise program.

2. During HIIT sessions ensure you are performing safe repetitions with good
form over quick exhausted reps that lack control.

3. Find a neutral pelvis position, neutral spine and neutral neck during your
exercises. Avoid hyperextending or rounding in the spine.

4. Always exhale on the exertion! As you push or pull through the hardest
part of the exercise exhale as you engage your deep core (as if you are
lifting your abdomen up and away from your pants) and also engage your
pelvic floor muscles (as if you are stopping the flow of urine).

5. Don’t lockout your knees, keep a micro bend & focus on tightening the leg
muscles, maintaining a mind body connection.
 Pre and Postnatal
Suggestions

Special note to anyone who may be pregnant or postpartum, whether newly

postpartum or still experiencing pregnancy related issues, such as diastasis
recti, leakage, prolapse, pelvic pain or pressure, or lower back pain, to name a
few. **Note, any of these issues are best dealt with by a pelvic health
physiotherapist**

1. If you currently have diastsis recti, or separation of the abdominal muscles

greater than 2 finger widths, please ensure that the transverse abdominis
(your deep core muscles) are engaged prior to any exertion & that you are
not experiencing any doming. Abdominal exercises, such as planks and
crunches, can be done for shorter durations if you feel you have the core
stability and you are not experiencing low back pain or doming in the
abdomen. Avoid holding your breath, which will only increase abdominal
pressure.

2. If you are experiencing leakage, pelvic pain, or pressure, please pay extra
attention to your breathing. Exhale as you engage BOTH the transverse
abdominis (in and up to the heart, not sucking in) AND pelvic floor muscles
(lifting up as if stopping the flow of urine) to reduce the downward pressure
through exertion. Relax these muscles during your inhale as you expand
into your chest and your abdomen. You can practice this breathing
technique multiple times daily to improve pelvic floor health.

3. Listen to your body! Exercise during pregnancy and postpartum is great! Be

mindful of shortness of breath, lightheaded or dizziness, or nausea. If you
experience any of the following, please stop immediately and consult with
your physician before continuing to exercise.
 Truly.Fit HIIT Challenge

WEEK 1

Each session will be 5 exercises to be performed in succession, for 1-6 full sets. Each
exercise is to be performed for 45 seconds with a 15 second rest. Rest for 1-2 minutes
between sets, this should be an active rest, do not sit or lay down. This is your workout,
listen to your body, challenge yourself, & push hard BUT maintain proper form.

Day What you need! Exercises

Squats
Side Lateral Squat Walk
Chair or couch or coffee
Day 1 Walking Lunge
table Bulgarian Split Squat
High Knees

Push Ups
Inch worms
Chair & yoga mat if wanted
Day 2 Dips
for floor exercises Reverse Plank Hold
Burpee

Frog Squat
Good Morning
Yoga mat if wanted for floor
Day 3 Donkey Kicks
exercises Glute Bridge
Calf Hops

V-Sit
Standing Oblique Crunch
Yoga mat if wanted for floor
Day 4 Plank Walk
exercises Lean Back
Plank Hold

Zoom 1

Zoom 2

Bonus Nutrition Tip: Quite often people aren’t aware of how much or how often they are
eating. Looking to get a glimpse of your eating habits?? This week I challenge you to write
down EVERYTHING you eat, from that coffee and cream, to a piece of gum, to that soggy
cookie your kid shoved in your face. All it takes is a piece of paper and pencil sitting on
the kitchen counter!

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 Truly.Fit HIIT Challenge

WEEK 2

Each session will be 5 exercises to be performed in succession, for 1-6 full sets. Each
exercise is to be performed for 45 seconds with a 15 second rest. Rest for 1-2 minutes
between sets, this should be an active rest, do not sit or lay down. This is your workout,
listen to your body, challenge yourself, & push hard BUT maintain proper form.

Day What you need! Exercises

Squat with Calf Raise

Squat Shuffle
Day 1 Nothing! Curtsy Lunge
Crouch Squat
Shuffle Feet Sprawl

Push Ups
Down Dog Toe Taps
Chair & yoga mat if
Day 2 Dips
wanted for floor exercises Side Plank Alternates
Tricep Burpee

Frog Squat Hop

Hip Hinge Spinal Rotations
Yoga mat if wanted for
Day 3 Kickback Hip Circles
floor exercises Glute Bridge Heel Slides
Calf Hop to Reverse Lunge

V Sit Twist
Oblique Heel Reach
Yoga mat if wanted for
Day 4 Plank Alternating Leg Raise
floor exercises Adductor Stretch Sit Back
Plank Hold

Zoom 1

Zoom 2

Bonus Nutrition Tip: Most people are unaware of proper portion sizing and the calories
those portions contain. This week I challenge you to take a look at some of your favourite
go to foods and see just how much they recommend you eat in a serving.

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 Truly.Fit Hiit Challenge

WEEK 3

Each session will be 5 exercises to be performed in succession, for 1-6 full sets. Each
exercise is to be performed for 45 seconds with a 15 second rest. Rest for 1-2 minutes
between sets, this should be an active rest, do not sit or lay down. This is your workout,
listen to your body, challenge yourself, & push hard BUT maintain proper form.

Day What you need! Exercises

Squat Reverse Lunge

Abduction Knee Raise
Day 1 Nothing! Reverse to Lateral Lunge
Single Leg Squat Balance
Long Jump

Push Up to Superman
Inch Worm Butt Kick
Chair & yoga mat if
Day 2 Dips
wanted for floor exercises Side Plank Pulses
Superman Burpee

Frog Squat Step Back

Low Squat Spinal Rotations
Yoga mat if wanted for
Day 3 Kickback Knee Drive
floor exercises Glute Bridge Pulses
Calf Hop to Sprawl

V Sit Leg Extensions

Standing Oblique Crunch
Yoga mat if wanted for
Day 4 High Plank Shoulder Taps
floor exercises Single Leg Lean Back
Plank Hold

Zoom 1

Zoom 2

Bonus Nutrition Tip: There are so many hidden ingredients in processed, boxed & canned
foods. This week I challenge you to find some items in your panty that have 10 or more
ingredients. Do you know what they all are!?!?

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 Truly.Fit HIIT Challenge

WEEK 4

Each session will be 5 exercises to be performed in succession, for 1-6 full sets. Each
exercise is to be performed for 45 seconds with a 15 second rest. Rest for 1-2 minutes
between sets, this should be an active rest, do not sit or lay down. This is your workout,
listen to your body, challenge yourself, & push hard BUT maintain proper form.

Day What you need! Exercises

Squat to Chair Squat

Butt Taps
Day 1 Nothing! Slow Low Lateral Lunge
Heel Slide Pistol Squat
Bear Climb

Spider-Man Push Up
Mountain Climbers
Chair & yoga mat if
Day 2 Dips
wanted for floor exercises Side Plank Lateral Raise
Plank Pike

Frog Squat Side Step

Sumo Squat Pulses
Yoga mat if wanted for
Day 3 Partial Squat Around the World
floor exercises Single Leg Glute Bridge
Quick Hops

Hollow Rocks
Oblique Knee Drive Hop
Yoga mat if wanted for
Day 4 High Plank Knee Taps
floor exercises Hip Thrust Forward Raise
Plank Hold

Zoom 1

Zoom 2

Bonus Nutrition Tip: Did you know that your hand is the most useful portioning tool? This
week I challenge you to balance your meals by using your hand to build a plate. One palm
sized portion of protein, one fist sized portion of vegetables, one cupped hand sized
portion of carbohydrates, & one thumb sized portion of fat.

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 Truly.Fit HIIT Challenge

WEEK 5

Each session will be 5 exercises to be performed in succession, for 1-6 full sets. Each
exercise is to be performed for 45 seconds with a 15 second rest. Rest for 1-2 minutes
between sets, this should be an active rest, do not sit or lay down. This is your workout,
listen to your body, challenge yourself, & push hard BUT maintain proper form.

Day What you need! Exercises

Squat Jump to Pause

Box Jump Or Step Up
Sturdy Chair or Coffee
Day 1 Lateral Lunge Hop
Table Single Leg Step Up
High Knee Toe Taps

Pause Push Up
Mountain Climber
Chair & yoga mat if
Day 2 Dips
wanted for floor exercises Side Plank Lateral Raise
Long Jump Bear Crawl

Frog Squat Pause to Pulse

Sumo Squat Hold
Chair & yoga mat if
Day 3 Abduction Pulse
wanted for floor exercises Single Leg Glute Bridge Elev.
Skaters

Ab Hold
Oblique Crunch Abduction
Yoga mat if wanted for
Day 4 Plank Lunge
floor exercises Table Top Hip Thrust
Plank Hold

Zoom 1

Zoom 2

Bonus Nutrition Tip: It is quite common to have a misconception regarding food

consumption. A great visual tool is to take a quick picture of your food on your phone. This
week I challenge you to create a photo food journal 1 or 2 days and see how well it aligns
with your perception of a daily eating regimen.

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 Truly.Fit HIIT Challenge

WEEK 6

Each session will be 5 exercises to be performed in succession, for 1-6 full sets. Each
exercise is to be performed for 45 seconds with a 15 second rest. Rest for 1-2 minutes
between sets, this should be an active rest, do not sit or lay down. This is your workout,
listen to your body, challenge yourself, & push hard BUT maintain proper form.

Day What you need! Exercises

Plyometric Squat
Abduction Quick Feet
Day 1 Nothing! Reverse Lunge Front Kick
Single Leg Squat Hop
Long Jump

Push Ups
Sprawl to low Squat
Chair & yoga mat if
Day 2 Dips
wanted for floor exercises Side Plank Reach Under
Single Leg Burpee Skater

Frog Squat Sprawl

Wall Sit
Yoga mat if wanted for
Day 3 Fire Hydrant
floor exercises Single Glute Bridge Jump
Aeroplane Kickbacks SLOW

V Sit Hold
Oblique Crunch Drive
Yoga mat if wanted for
Day 4 High Plank Jacks
floor exercises TableTop Single Leg HipThrust
Plank Hold

Zoom 1

Zoom 2

Bonus Nutrition Tip: Self awareness and connecting to our bodies in a healthy way allows
us to make the best choices for our over all well being. This week I challenge you to reflect
on how the past 6 weeks have affected you physically, mentally & emotionally. Have you
started to develop new habits? Do you feel more energized? Did you learn anything about
your existing habits?

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 Congratulations!!!

“Success isn't always about 'Greatness', it's about consistency. Consistent, hard work
gains success. Greatness will come.”

-Dwayne Johnson-

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