GFA 30 Day Challenge: Day 16

Day 16Hey There!


I’m guessing (if you’ve been getting your workouts in) that yesterday’s Fitness Test went pretty damn well for ya.


And if it didn’t, then I want you to be honest with yourself and find the thing that’s holding you back. Because at this point, 3 weeks in, I KNOW you should be seeing some form of results at this point.


Whether that means you can do two more push-ups from 3 weeks ago, or you can take LESS rest then get back to work, I know you should be seeing some positive outcome of being THIS active.


Anyway, today is your 16th challenge, and we are going to do a Lower Body Challenge day.


So, prepare for a bit of soreness… but it’s gonna be well worth it.


Alright, let’s get to our workout today. Hopefully you’re not too sore because we have some work to get through right NOW.




WARM UP PLAYLIST LINK (ya know, if you ACTUALLY need it)


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


The Lower Body Burn Challenge: This challenge has FOUR groups to them in a descending order.


Group 1: Do 4 rounds, resting 20 seconds between exercises, and resting 45 seconds between rounds

High Knees: 30 seconds

-REST: 20 seconds

Superman: 12 reps

-REST: 20 seconds

Squats to Toe Raises: 12 reps

-REST: 45 seconds (repeat this group 3 more times then move to group 2)


Group 2: Do 3 Rounds, resting 20 seconds between exercises, and resting 45 seconds between rounds

Single Leg Deadlifts: 8 reps PER leg

-REST: 20 seconds

Reverse Lunges: 10 reps PER leg

-REST: 20 seconds

Glute Bridges: 15 reps

-REST: 45 seconds (repeat this group 2 more times then move to group 3)


Group 3: Do 2 rounds, no rest between exercises, and resting 20 seconds between rounds

Lateral Lunges: 8 reps PER leg

Scissor Kicks: 30 seconds

-REST: 20 seconds (repeat this group 1 more time then move to your final group)


Group 4: Do 1 round and crush it. Then you’re done.

Wall Sits: 45 seconds (if you don’t make it, take a short rest and get back at it to finish your time).




Great job guys, today is a MONSTER of a workout. So, don’t be surprised if you are quite sore tomorrow.


But fight the soreness by doing a little extra stretching, go for a short walk, eat RIGHT after your workout, AND DRINK TONS OF WATER.


If you’re feeling good send me an email letting me know how your workout went or just head over to Facebook and let me know there.


Get some good sleep and I’ll see you tomorrow for day 17 (and some Active Rest).


Keep crushing it, talk soon,




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