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Back in the Fight: Day 3

Athletes in Motion
Athletes in Motion
January 3, 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 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 3

You'll need access to a gym today, or at the very least, a barbell.

  • Warmup: Walk, run or bike 10 minutes on an elliptical, treadmill, or exercise bike at a moderate pace. Then, perform 20 arm circles forward, 20 arm circles backward, and 20 dumbbell overhead presses with 3 or 5 pound dumbbells.
  • Strength:
  • Barbell overhead press: 3 sets of 5 reps. If you’ve never done these before, go light and go up in small increments of 5 to 10 pounds.
  • Barbell rows: 3 x 5. Same as above.
  • Barbell deadlift: 3 x 5. Same as above.
  • Tricep Pushdowns: 3 x 10
  • Bicep Curls: 3 x 10
  • Hanging leg raises/leg raise machine: 3 x 10 (use the dip station).
  • Stretch: Quads x 30 seconds each, repeat 2x, then hamstrings x 30 seconds each, repeat 2x.

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