GFA 30 Day Challenge: Day 25

Day 25Hey!

 

Hope yesterday was an AWESOME rest day because today is going to be and AWESOME Leg day…

 

Today is your Squats Challenge, welcome to day 25….

 

On a positive note, you don’t have to do any direct core work and no cardio. So that’s kinda nice.

 

Alright let’s do this thing.

 

Warm-it-up.

 

No, no you cannot have the link to the warm-ups, if you have been on this thing for the last 24 days you BETTER know these 6 movements BY HEART. So, today is a mental test… do you know what your warm-up exercises ACTUALLY are?? I sure hope so, otherwise you gotta click through like two whole pages to get to yesterday and find the warm-up link…

 

I put the list below, but beware I might feel like taking that away tomorrow… so get to memorizing your lifetime 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

 

The Squats Challenge:

Today you’ll have 4 groups of exercises, and each has it’s own squat variation for you to do along with another opposing muscle group exercise! <<<< ALL I’m sayin there is lots of work and lots of SQUATTING, so let’s roll.

 

Group 1: 4 rounds, 15 seconds rest between exercises, 30 seconds rest between rounds.

-Punches: 40 Seconds

-Body Weight Squats: 15 reps

-REST: 30 seconds (repeat 3 more times then move to group 2)

 

Group 2: 4 rounds, 15 seconds rest between exercises, 30 seconds rest between rounds.

-Up-Downs: 8-10 Reps

-Sumo (wide) Squats: 15 reps

-REST: 30 seconds (repeat 3 more times then move to group 3)

 

Group 3: 3 rounds, 15 seconds rest between exercises, 30 seconds rest between rounds.

-Alternating Limb Raises:  8-10 reps PER arm

-Squat Jumps: 15 reps

-REST: 30 seconds (repeat 3 more times then move to group 4)

 

Group 4: 3 rounds, 15 seconds rest between exercises, 30 seconds rest between rounds.

-Burpees: 10-12 reps

-Squats to Toe Raise: 15 reps

-REST: 30 seconds (repeat 3 more times then you’re done!)

 

VIDEO PLAYLIST:

 

If you didn’t know if you were working your butt, you definitely will have a pretty good idea that it’s been worked tomorrow!

 

Guys… 5 DAYS LEFT! You’re crushing the workouts, and living life with some soreness, but it is DEFINITELY paying off. So keep this train moving in the right direction and don’t take any rests just yet.

 

Enjoy the glute soreness and I’ll see ya back here for Challenge 26.

 

Talk soon, keep crushing it,

Trevor-

 

 




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