GFA 30 Day Challenge: Day 22

Day 22Fitness Test 4 is your Challenge today.


And guess what?


I know you’ve got this thing. You’ve been working hard, sticking to the plan and today is your day to show off.


So, let’s get our notepad, iPad, or whatever you’re keeping your stats on, out, get warmed up and crush this Fitness Test.


Don’t forget to get your measurements done today, as well.


Alright, time to get it!


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


If you need the video playlist click the link below to see what you should be doing.





Do 3 Rounds and take 60 Seconds rest between EACH exercise. For each exercise do as many reps as possible for the time given, if you get tired keep the time running, then rest and try and get a few more reps in until your time is up. Once the time is up record the reps you got and move on to the next exercise. If pushups are too hard do Incline Pushups.

Push-ups– 60 seconds
Rest- 60 seconds
Body Weight Squats– 60 seconds
Rest- 60 seconds
Planks– 60 seconds
Rest- 60 seconds
Burpees– 60 seconds
Rest- 60 seconds then repeat fitness test 2 more times and record all your reps.





You have one more FULL week of work PLUS one more Fitness Test and you will have completed this 30 Day Challenge!


37So, buckle down and get the work done so that you can tear through this week.


Hopefully your Fitness Test went well today and I’m sure you’re starting to see some incredible results, so, if you’re up for it share your stats with me either on email ( or on Facebook!


You’re doing great.


Keep crushing it, talk soon,




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