GFA 30 Day Challenge: Day 18

Day 18Hey There,


Challenge 18 is HERE. We are closing in on the end of this 30 day challenge, quick!


Hopefully you spent some good, quality rest and recovery in.


Especially because today, we’re back at it.


Today will probably be a harder workout than normal, because we’re going to work specifically on our upper body.


It won’t be as long as the lower body challenge BUT it’s still going to be PLENTY difficult.


If you’ve been sticking to the program, staying true to being active every day, then this should just be another day.


So, let’s get into this thing.


Get to the Warm-up…


WARM UP PLAYLIST LINK (I know I make you feel guilty about using the link, but if you need it, there it is)


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


Upper Body Burn Challenge: 

Today is going to be similar to your lower body challenge, EXCEPT a little shorter. Let’s get rolling…


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

Narrow Incline Pushups: 8 reps

-REST: 20 seconds

Punches: 30-40 seconds

-REST: 20 seconds

Alternating Limb Raises: 8 reps PER side

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


Group 2: Do 3 rounds, resting 10 seconds between exercises, and resting 30 seconds between rounds.

Pike Push-ups: 8 reps

-REST: 10 seconds

Planks: 40 seconds

-REST: 10 seconds

Arm Circles: 30 seconds

-REST: 30 seconds (repeat the group 2 more times then move on to final exercise)


Final Exercise: Do 2 rounds, resting 30 seconds, then you’re done!

Up-Downs: 8-10 reps

-REST: 30 seconds (repeat the exercise one more time, then you’re done)





And that’s a wrap, today was a bit shorter BUT will definitely leave you sore tomorrow.


So, same rules apply, eat right after your workout, stretch, rest and DRINK TONS OF WATER. If you need some other tips on helping with the soreness check out this post.


If you killed it today, or maybe you need some help, let me know. Share your win with me at or on Facebook.


JJ wattNow is the time to dig deep and see what you can accomplish, after today, we will be 11 days away from finishing your 30 Day Fitness Challenge.


I bet if you talk to most people they can’t say they’ve worked out as much as you have over the last 2 and a half weeks, so be proud of that and keep the hard work up because this is TRULY what it takes to be active and get healthy.


Great job.


Keep crushing it, talk soon,




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