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 17

• Warmup: 10 air squats, 10 goblet squats with a light kettlebell, 10 goblet squats with a heavier kettlebell, 10 jumping squats
• Workout:
• Back Squat: 3 x 10
• Dumbbell walking lunges: 2 x 100 yards or 50 steps, choose a challenging weight.
• Close-grip bench press: 4 x 6
• Tricep Extensions: 3 x 12
• Hammer Curls: 2 x 20
• Core: Hanging leg raise test: Attempt as many hanging leg raises as possible with straight legs. Rest one minute, then attempt as many hanging leg raises as possible in one set with bent knees. Rest one minute, then perform 50 situps.

https://youtu.be/YYWhkctnP2o