GFA 30 Day Challenge: Day 20

Day 20So, yesterday was awful. I know…

 

But I’m sure you did awesome and destroyed that workout.

 

And since you did such a great job yesterday I am rewarding you with another awesome workout.

 

Your Challenge today is The Strength Challenge.

 

Alright, let’s get to the warm-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

 

WARM UP PLAYLIST LINK

 

THE STRENGTH CHALLENGE:

Today’s challenge we are going to go through a pretty standard “strength training” workout. Today you will notice you are going to get more rest than usual because I want you to get plenty of recovery between each set. Ok, let’s get into the workout…

 

Group 1: Do 3 rounds, resting 30 seconds between exercises and resting 30 seconds between rounds.

-Inchworms: 8 reps

-Glute Bridges: 8 reps

-REST: 30 seconds (repeat 2 more times then move to next group)

 

Strength Group: Do 5 rounds, resting 30 seconds between rounds.

-Pike Push-ups: 6-8 reps

-REST: 30 seconds (repeat 4 more times then move to next group)

 

Group 3: Do 3 rounds, resting 20 seconds between exercises and resting 30 seconds between rounds.

-Bulgarian Split Squat: 8 reps/ leg

-Up-downs: 8 reps

-REST: 30 seconds (repeat 2 more times then move to next group)

 

Strength Group: Do 5 rounds, resting 30 seconds between rounds.

-Wide Position Squats: 6-8 Reps

-REST: 20 seconds (repeat 4 more times then move to next group)

 

Final Group: Do 2 Rounds, rest 30 seconds between rounds

-Mountain Climbers: 30 seconds

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

 

VIDEO PLAYLIST:

 

Ok I beat you up pretty bad this week. But this is the progressing we wanted to see.

 

You’re doing an awesome job keeping up with this Challenge, and we’re closing in on the end of this thing very fast. We only have 10 days left!

 

So stay strong and keep pushing through and I’ll see you back here tomorrow for your Active Rest and Recovery day, WOOHOO!

 

Keep up the great work, talk soon,

Trevor-

 

 




 

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