GFA 30 Day Challenge: Day 13

Day 13Challenge 13!


Today’s probably going to be a bit more interesting, because we’re doing abs and core work today.


NOTE: Don’t take today’s workout and do it OVER and OVER and OVER again. This won’t lean out your abs, this will build ab muscles though. I like to have a specific core day every once in a while just to mix it up a bit.


And that’s exactly what we’re gonna do today, we’re going to mix it up and do an awesome core work day.


So, enough talk let’s get to work.


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


Do you still need a video playlist here??


Here how about you use a link if you truly need it. If you have been doing your warm-up EVERYDAY (like you’re supposed to) you should have this down…




Now the work…


Core and Abs Challenge:

You are going to do 4 Rounds, taking 20 seconds rest between exercises and taking 40 seconds rest in between rounds.


Rocking Plank: 45 seconds

-REST: 20 seconds

Bird Dogs: 10 reps PER side

-REST: 20 seconds

Side Planks: 20 seconds PER side

-REST: 20 seconds

Push-up Planks: 60 seconds

-REST: 20 seconds

Leg Raises: 12-15 reps

-REST: 20 seconds

Limb Raises: 8 PER side

-REST: 20 seconds

Straight Leg Crunches: 10-12 reps

-REST: 20 seconds

Burpees: 10 reps

-REST: 40 seconds (repeat exercises for 3 more rounds)




And there’s your CORE day! Great job and keep pushing yourself to complete these challenges, I have gotten a lot of AWESOME feedback from you guys saying how well you’re doing and absI want you to know that if you keep up this intensity you will see positive results in NO TIME.


Dunno about you but this is about how I feel after an ab day…


So, stay strong, persevere through the soreness and narrow your focus to make sure you get your workout in.


Keep crushing it, talk soon,




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