GFA 30 Day Challenge: Day 7

Day 7One week, day 7.


You’ve put in tons of work and you’re crushing this challenge.


I want you to know that THIS is how you should be exercising. Fitness is a daily routine, just like brushing your teeth or putting clothes on in the morning.


It really should be “just another activity” that you NEED to accomplish each day.


And now you know it’s really not THAT bad, so before we kick it up a notch tomorrow, let’s take a day off and relax…. actively, of course.


Today we’re going to do some cardio and and some stretching. I know you’re probably a bit sore after this first week, and this should help in increasing how quickly you recover.


Alright warm-up time, let’s get to this thing.


If you still are getting used to it, here’s the playlist… again.


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




Active Rest and Light Cardio Challenge: 

For your active rest this week I want you to choose a cardio activity and do it for 20-30 minutes. This can be walking, jogging, elliptical, treadmill, stationary bike, ACTUAL bike, stair climber…anything really, I don’t care, so long as it gets your heart rate up.


Once you complete your cardio let’s do a little bit of stretching.


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




And as simple as that Day 7 is done and you have COMPLETED your first week of the 30 day challenge!


Great job, get some good rest and we will start fresh tomorrow with challenge 8, now isn’t the time to drop out. You’ve already put in a ton of effort, now we just build on the foundation that has been laid.


See you tomorrow for your second Fitness Test and your eighth challenge.


Talk soon,




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