back in the fight|30 day challenge
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Back in the Fight: Day 1

Athletes in Motion
Athletes in Motion
January 2, 2017
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Don't just say you're going to get into shape. Do it.

All Workouts - Next Day

Welcome to Back in the Fight, our 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to building habits that continue beyond the 30-day period.This program is intended 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.[caption id="attachment_9425" align="aligncenter" width="1024"]

30-day fitness challenge

30 days from now, you'll be glad you started this program today. Source: Fit Coach Daily[/caption]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, like barbells and dumbbells. 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 1

  • Warmup: Tabata Jumping Jacks
  • Tabata is defined as performing an exercise at maximum effort for :20 seconds, then resting for :10 seconds, repeated a total of eight times. The goal is to get as many reps per round as possible.
  • That being said, these are warmup jumping jacks, so don’t kill yourself.
  • Workout:
  • Accumulate 20 pullups or assisted pullups.
  • Then, perform the following:
  • In 10 minutes, perform as many rounds as possible (AMRAP), of:
  • 5 Pushups,
  • 10 air squats
  • 15 flutter kicks
  • Cooldown
  • Cobra stretch x 1 minute,
  • Hamstring stretch x 1 minute

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