GET BACK IN THE FIGHT WITH US!

START FROM THE BEGINNING – PREVIOUS DAY – NEXT DAY

Don't just say you're going to get into shape. Do it.

Welcome to our Back in the Fight 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to, ultimately, building habits of fitness that continue beyond the 30-day period.This program is intended to be done 5 days a week, with two dedicated rest days.This program is intended more for people who are recovering from injury or haven't exercised in a while. If you're looking for something a bit more challenging, try our Harder to Kill series.Over the course of our Back in the Fight 30-day fitness challenge, we'll be doing quite a bit of calisthenics, body weight exercises and running. We’ll also set foot inside the gym a couple of times to get you familiar with some key weightlifting movements, like back squats, overhead press and deadlifts.Eventually, you’ll want to transition into a workout program that incorporates bodyweight exercises, weightlifting, functional fitness and cardiovascular endurance for your long-term physical fitness. American Grit’s “Harder to Kill” daily workouts are great for that.Some of these workouts will require access to a gym with basic equipment, as we’re going to be introducing you to some weightlifting techniques. Lifting weights gives you better results, faster, and is a proven way of reducing fat and building muscle.Are you ready? Here we go!Every day begins with a warmup and ends with a cooldown stretch. The workouts are all designed to be done in under an hour.

Back in the Fight: Day 19

• Warmup: Choose a 10-minute warmup of your own design. Use some of the movements and ideas we have done in this program thus far.
• Workout:
• Find a 3rm overhead press
• For time:
• "Diane"
• 21-15-9
• Deadlifts (225/155, but scale as needed)
• Handstand pushups OR Overhead press (95/65, scale as needed, see video below)
• Go hard!

https://youtu.be/RAO7OG077Ac