GFA 30 Day Challenge: Day 27

Day 27So you crushed The Squats Challenge and you made it through The Push-ups Challenge, now it’s time for the conditioning challenge….

 

Welcome to day 27 and your Core and Conditioning Challenge!

 

There’s going to be a lot of jumping and high intensity exercises all in this one challenge so if you need to take more rest than normal, go for it.

 

Ok, let’s get to work.

 

Warm-up time. And definitely DON’T skip the warm up today, you’ll need it (although, you should NEVER be skipping your warm-up… just sayin’).

 

I decided to allow you to still have the warm-up list today, your welcome!

 

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

 

Still no link though…

 

Core and Conditioning Challenge:

This is the same format as the last two workouts, BUT I really want you to keep rest short on this day. Conditioning workouts are all about getting back to the work AS FAST AS POSSIBLE. If you absolutely need the rest then make sure you take on and don’t pass out or anything like that. Good luck and have fun.

 

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

-High Knees: 30 Seconds

-Straight Leg Crunches: 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.

-Punches: 30 Seconds

-Lunge Jumps: 15 reps (if you cannot do the lunge jumps then stick to Squat Jumps instead for the same 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.

-Burpees:  12 reps

-Side Planks: 20 seconds PER side

-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.

-Jumping Jacks: 45 seconds

-Leg Raises: 15 reps

-Mountain Climbers: 30 Reps (15 reps PER leg)

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

 

VIDEO PLAYLIST:

 

This day is a blast, and if you crushed it today then your definitely making progress from Day 1.

 

These are the types of workouts I love because this is how we take all the workouts we have been doing and start turning them into true blue athletic style training.

 

And athletic style training means lots of muscle, burning tons of fat and seeing positive results.

 

Everything you do is LITERALLY (and figuratively) either a step in the right direction to get the body you want, or a detour in the WRONG direction from your goals. So, make sure you’re making the right choices to constantly be moving in the right direction with your health.

 

Great job today and I’ll see you back here tomorrow for day 28, so close to done I can taste it!

 

Keep crushing it, talk soon,

Trevor-

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