GFA 30 Day Challenge: Day 1

Copy of New BlogWelcome to Day 1,

Today is going to be a bit faster style workout than the challenges that are coming up. Because all we are going to do to day is test your abilities.

We will do a Fitness Test EACH WEEK, because I want to see you succeed and progress and these will be the exercises to know if you are on the right track.

So, get a piece of paper, note pad, your phone or a tablet so that you can mark down how many reps you do for each exercise today, then we will use those numbers to compare your progress from week to week.

Ok Let’s get started. By the way, all the links will lead to YouTube videos of each exercise.



This is the warmup you will do EVERYDAY before exercising. No excuses, you need to do it. And only do each exercise 1 time through then get to your fitness test.


One Round: No rest between exercises
Jumping Jacks- 15
Prisoner Squats- 10
Incline Push-ups- 10
Squat Jumps- 10
Arm Circles- 20 seconds
Wall Sit- 20 seconds


Fitness Test Day 1: Do 3 Rounds and take 60 Seconds rest between EACH exercise. For each exercise do as many reps as possible for the time given, if you get tired keep the time running, then rest and try and get a few more reps in until your time is up. Once the time is up record the reps you got and move on to the next exercise. If pushups are too hard do Incline Pushups.

Push-ups– 60 seconds
Rest- 60 seconds
Body Weight Squats– 60 seconds
Rest- 60 seconds
Planks– 60 seconds
Rest- 60 seconds
Burpees– 60 seconds
Rest- 60 seconds then repeat fitness test 2 more times and record all your reps.



There you go, you completed Day 1. Great job!

Keep the stats that you just took close by because you will be doing this again next week.

I know you may not be able to do all these exercises right now, just take them slow do what you can and record your effort, because it WILL get easier. Don’t give up, keep it moving.

See you tomorrow for Day 2. If you’re up for it go share your stats with me on my Facebook page!



Talk soon,



Pro Trainer Promotion - 15% Off TRX Education Courses, PRO & RIP Trainers


Leave a Reply