GFA 30 Day Challenge: Day 4

Day 4
Welcome to Day 4,

 

Today your challenge is to complete a FULL BODY Workout, BUT we are going to do a reps challenge today.

 

I want you to do as many reps as you can, at the END of the LAST set. Don’t do it for each set otherwise you will be VERY, very exhausted. And I’m only looking for exhausted.

 

Now let’s get down to business.

 

Warm-up time! Don’t worry you will know this warm-up forwards and backwards by the end of 30 days…

 

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

 

VIDEO PLAYLIST:

 

Now that you’re all warm let’s get to the REAL work.

 

Full Body Workout: With a reps Challenge

This challenge is going to be two groups of exercises, each will be done for 4 rounds, with 15 seconds rest in between exercises and 45 seconds rest at the end of each set.

 

Group 1: 4 Rounds, 15 second rest between exercises, 45 seconds rest end of each set

Incline Push-ups: 12 reps (on the final set go to failure)

-REST: 15 seconds

Wide Squats: 12 reps (on the final set go to failure)

-REST: 15 seconds

Push-up Planks: 30-40 seconds (on the final set go to failure)

-REST: 45 seconds

 

Group 2: 4 Rounds, 15 second rest between exercises, 45 seconds rest end of each set

Step-ups: 12 reps per leg (on final round go to failure)

-REST: 15 seconds

Pike Push-up: 12 reps

-REST: 15 seconds

Squat Jumps: 12 reps

-REST: 45 seconds

 

 

VIDEO PLAYLIST:

 

Once you have completed today’s challenge go over to Facebook and let me know how ya did!

 

Great job today, it’s going to progressively get harder.

 

Difficulty now, means routine later. And routine means results, simple.

 

See you tomorrow for day 5.

 

Talk soon,

Trevor-

 




 


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