GFA 30 Day Challenge: Day 19



Hey There!


Hopefully, you’re not too sore from yesterday because today is going to be… LEGENDARY!


challenge accepted

See what I did there? Just humor me, I’m feeling creative today…


Anyway, today is your METCON CHALLENGE. That sounds so awesome it should be the title to a Marvel Movie….


At least it sounds awesome until you realize it just stands for Metabolic Conditioning.


And may sound EVEN LESS awesome when that really means we are going to do a lot of work with very little rest…


Ok, now that I properly set this one up I think it’s time to get to work.


Let’s warm it up nice and good before we get into this beast of a workout.


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




Day 19



Our challenge today is going to be completing 4 exercises (easy enough right??). BUT we are going to do 4 exercises for TEN rounds… yeah, there’s always a catch. We are also going to go in descending order for our reps today so we will start at 10 reps and end at 1. Let me show ya….


Round 1:

-Push-ups: 10 reps

-Prisoner Squats: 10 reps

-Rocking Planks: 10 Reps

-Burpees: 10 Reps

-REST: 30 seconds (or none) I only want you to take a rest when you need it for this challenge.


Round 2: 

-Push-ups: 9 reps

-Prisoner Squats: 9 reps

-Rocking Planks: 9 Reps

-Burpees: 9 Reps

-REST: 30 seconds (or none)


Round 3:

-Push-ups: 8reps

-Prisoner Squats: 8reps

-Rocking Planks: 8 Reps

-Burpees: 8 Reps

-REST: 30 seconds (or none)



Round 4:

7 Reps

Round 5:

6 Reps

Round 6:

5 Reps

Round 7:

4 Reps

Round 8:

3 Reps

Round 9:

2 Reps

Round 10:

1 Rep


After you’re done there, I want you to go and do a short 10-15 minute walk just for recovery.


So ten rounds, very limited rest, and descending rep count for each round, 10-15 minute post workout walk, got it?


Good (if not let me know and I can help ya out).






Great workout today. This one is a killer just because of the lack of rest and the amount of reps.


So great job and if you killed it go share your success with me on Facebook, Twitter or Instagram!


Let me know if you need anything else. Otherwise I’ll see you back here tomorrow for Day 20 (oh man, we made it to our last 10 days…).


Keep crushing it, talk soon,





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