GFA 30 Day Challenge: Day 10

Day 10Hey There,

 

Great job getting through yesterday’s Balance Challenge. Hopefully you were able to make through without falling… too much.

 

Well the awesome news is that today’s another ACTIVE REST day. So, your only challenge here is to take it easy, do a bit of light cardio, get a little core work in, and then go do some light reading on today’s blog on dedication (<<—shameless plug).

 

So, let’s get right to work so you can get on your way!

 

Time to warm it up.

 

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

 

VIDEO PLAYLIST

 

Core Work and Active Rest Challenge:

 

Active Rest:

For your active rest this week I want you to choose a cardio activity and do it for 30 minutes. This can be walking, jogging, elliptical, treadmill, stationary bike, ACTUAL bike, stair climber…anything really, I don’t care, so long as it gets your heart rate up.

 

Once you’re done don’t forget to do your core work.

 

Core Work:

For 4 rounds do each exercise for the specified reps (or time), rest for 15 seconds between each exercise and rest for 45 seconds at the end of each round.

 

Plank: 45 seconds

-REST: 15 seconds

Leg Raises: 12-15 reps

-REST: 15 seconds

Side Planks: 15-20 seconds PER side

-REST: 15 seconds

Limb Raises: 10 reps PER side

-REST: 45 seconds (repeat 3 more times then you’re done)

 

VIDEO PLAYLIST:

 

Rest day down, enjoy the rest of your day, relax and I will see you back bright and early tomorrow morning for Challenge 11.

 

Keep up the awesome work, and if you get a chance share with me your success on Facebook, or email.

 

You’re killin’ it now, your knee deep in the work but we’re already closing in on the halfway mark here.

 

Great job, talk soon,

Trevor-

 




 

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