GFA 30 Day Challenge: Day 12

Day 12Hey Hey


You made it through yesterday’s Minimal Rest Challenge. Glad to see you returned!


Today is Challenge 12 and we are going to do an Agility Challenge!


Take your time going through each exercise BUT each exercise is timed so when you’re going I want you going AS FAST AS POSSIBLE.


Alright, let’s crush this workout so we can get back breakfast, lunch or dinner (depending on when you workout).


Get your warm-up in (by the way you BETTER be doing this EVERY day)!


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




Agility Challenge Workout: 3 rounds, 20 seconds rest between sets, 45 seconds rest at the end of each round.

Each exercise you will be timed SOOO get in as many reps in AS POSSIBLE in that time frame.

Lateral Hops: 20 seconds

-REST: 20 seconds

Punches: 30 seconds

-REST: 20 seconds

Split Stance Hops: 20 seconds

-REST: 20 seconds

Squat Jumps: 30 seconds

-REST: 20 seconds

CrissCross Hops: 20 seconds

-REST: 20 seconds

Scissor Kicks: 20 seconds

-REST: 20 seconds

Glute Bridges: 30 seconds

-REST: 20 seconds

Jumping Jacks: 45 seconds (then repeat for 3 more rounds)




Nice job today. I know these workouts are getting harder but you are doing a great job keeping this thing rolling.


Even if you have to take more rest then what I put up there then do so, the MAIN point is to do ALL the work. Even if it takes you a bit longer.


And if you’re destroying these workouts in no time and are incredibly buff, ripped and amazing then awesome because your still taking a step further than if you DIDN’T do the workout!


Alright, go get some rest and meet me back here tomorrow for Challenge 13.


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 (if you haven’t already go follow me on Facebook, thanks!).


Talk soon,




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