GFA 30 Day Challenge: Day 11

day 11Welcome back for Challenge 11!


Hopefully you had an awesome rest day yesterday because today is going to be a BIG work day.


Today we are going to do Minimal Rest Challenge.


What this means is where we would normally have a rest period we will do an exercise, then we will TRY and only rest at the END of each round.


NOTE: IF you need a rest in between some of these exercises then TAKE them, just keep it as short as possible, then get back to work. The idea is to stay safe while still working HARD.


Alright, let’s bust this thing down so we can get on to being sore…


Warm-up time.


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




Minimal Rest Challenge:

This workout will be 3 groups and I want you to take AS LITTLE REST AS POSSIBLE, I will give you rest breaks at the end of each round, but between exercises I want you to KEEP ROLLING.


Group 1: 4 Rounds, no rest between exercises, 60-90 seconds rest between rounds.

-Rocking Plank: 10-12 reps

-Jumping Jacks: 60 seconds

-Inchworms: 6-8 reps

-Step-ups: 60 seconds

-REST: 60-90 seconds (repeat 3 more times then move to the next group)


Group 2: 2 Rounds, rest 30 seconds between rounds (the only exercise here is Squat Jumps)

-Squat Jumps: 10-12 reps

-REST: 30 seconds (repeat 1 more time then move to the final group)


Group 3: 3 Rounds, no rest between exercises, 60-90 seconds rest between rounds.

-Up downs: 6-8 reps

-Punches: 60 seconds

-Straight leg crunches: 10-12 reps

-Mountain Climbers: 60 seconds

-REST: 60-90 seconds (repeat 2 more times then you’re done)




Bam! You’re set for today. And tomorrow you’re gonna be pissed at how sore you are. SOOOOO, I will apologize now.


I apologize, ok that’s it get over it! Alright, great job today. This was NOT an easy day and hopefully you smashed it today.


If you crushed it today please let me know how well you did and share it with me either by email or share it on Facebook.


Get some rest and we will get back here tomorrow for day 12!


See you tomorrow,




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