GFA 30 Day Challenge: Day 21

Day 21You’ve finally made it to your Stretching and Active Rest Day!!


I know this week has truly been a challenge for some of you, but from what I hear you guys are keeping up the intensity and crushing these workouts.


So, great job! And now it’s time for some well deserved rest and recovery time.


Let’s get to it, so that you can have the rest of the day to hangout and REALLY recover…


Warm-up time.


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


Again, if you need the video playlist click the link below to see what you should be doing.




Stretching and Active Rest:

Today we’re gonna take it easy. Today’s Challenge is just to do 20 minutes of light cardio (walking, cycling, jogging, elliptical) and get through the stretching playlist. Simple and quick.


20 minutes of Cardio first. DON’T SKIP!


Stretching List:

For these stretches we are going to do 2 rounds at 15-20 seconds per stretch. Honestly, if you feel like doing MORE then 2 rounds you’re more than welcome to do some additional stretching.

-Psoas Stretch: 15- 20 seconds per side

-Hip Flexor Stretch: 15-20 seconds per side

-Pigeon Stretch: 15-20 seconds per side

-Hamstrings Stretch: 15-20 seconds per leg

-Quads Stretch: 15-20 seconds per leg

-Calf Stretch: 15-20 seconds per leg

-Chest Stretch: 15-20 seconds per arm

-Lat Stretch: 15-20 seconds per arm

-Short 15-20 seconds rest then do one more round of stretching




That’s it, easy and quick, I love stretching day. Even though I am completely inflexible…


Alright, make sure you get plenty to eat, get tons of rest and water then tomorrow we will do our Fourth Fitness Test.


Have a great day and I’ll see you back here for Day 22!


Keep getting the work done, talk soon,





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