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Back in the Fight: Day 26

Athletes in Motion
Athletes in Motion
January 26, 2017
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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.We recommend working out Monday, Tuesday, Wednesday, Friday and Saturday.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. The workouts are all designed to be done in under an hour.

Back in the Fight: Day 26

  • Warmup: Heavy object lifting: try to find something you can toss over your shoulder for 30 reps. Every 5 reps perform one burpee.
  • Workout:
  • Sumo Deadlift:
  • Every minute, on the minute, for 20 minutes, perform one sumo deadlift. Take plenty of time to warm up before performing this workout.
  • Add weight every minute and for every successful lift.
  • If you are uncomfortable with Sumo deadlifts, do a conventional stance.
  • If you miss a lift, take off the last four weight additions and continue the next round as usual.
  • Start light, end heavy.
  • Then, 10 minute AMRAP of:
  • 3 burpee over the bar
  • 5 pullups
  • 7 weight toss over the shoulder (use what you used during the warmup, or find a medball or sandbag, or perform a kettlebell clean).

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