GFA 30 Day Challenge: Day 17

Day 17Hey Guys,


I have a feeling that you’re pretty dang sore after yesterday, so luckily for you, I planned this.


And today’s challenge, much like last week at this time, is Core and Active Recovery!


I love it when plans workout as well as this.


So, let’s get to work so you can have the rest of your day to NOT worry about exercise.


It’s time to do that thing where we warm up a bit before the REAL work…


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


Core and Active Rest Challenge:


Light Cardio for 30-40 minutes (walk, jog, elliptical, rower, stationary or REAL bike)


Core Work: Do 4 Rounds, rest 20 seconds between exercises, and rest for 30 seconds between rounds

Straight Leg Crunch: 12 reps

-REST: 20 seconds

Body Weight Windmills: 8 reps PER side

-REST: 20 seconds

Push-up Plank: 60 seconds

-REST: 20 seconds

Bird Dog: 8 reps PER side

-REST: 30 seconds




Easy, Simple and EFFECTIVE. If you’re not doing these active rest days you need to re-evaluate your time because this is JUST as important as your TRUE BLUE workout days.


Don’t skip anything. Get it done because I know you have time somewhere to do it.


Great job today, hope you’re feeling good and if you need anything feel free to contact me at


Keep crushing it, talk soon,





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