Back in the Fight in 30 Days: Day 1
Categories: Back in the Fight: 30 Day Challenge
Don’t just say you’re going to get into shape. Do it.
All Workouts – Next Day
Welcome to Back in the Fight, our 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to building habits that continue beyond the 30-day period.
This program is intended for people who are recovering from injury or haven’t exercised in a while. If you’re looking for something a bit more challenging, try our Harder to Kill series.
Over the course of our Back in the Fight 30-day fitness challenge, we’ll be doing quite a bit of calisthenics, body weight exercises and running. We’ll also set foot inside the gym a couple of times to get you familiar with some key weightlifting movements, like back squats, overhead press and deadlifts.
Eventually, you’ll want to transition into a workout program that incorporates bodyweight exercises, weightlifting, functional fitness and cardiovascular endurance for your long-term physical fitness. American Grit’s “Harder to Kill” daily workouts are great for that.
Some of these workouts will require access to a gym with basic equipment, like barbells and dumbbells. Lifting weights gives you better results, faster, and is a proven way of reducing fat and building muscle.
Are you ready? Here we go!
Every day begins with a warmup and ends with a cooldown stretch. The workouts are all designed to be done in under an hour.
Back in the Fight: Day 1
- Warmup: Tabata Jumping Jacks
- Tabata is defined as performing an exercise at maximum effort for :20 seconds, then resting for :10 seconds, repeated a total of eight times. The goal is to get as many reps per round as possible.
- That being said, these are warmup jumping jacks, so don’t kill yourself.
- Workout:
- Accumulate 20 pullups or assisted pullups.
- Then, perform the following:
- In 10 minutes, perform as many rounds as possible (AMRAP), of:
- 5 Pushups,
- 10 air squats
- 15 flutter kicks
- Cooldown
- Cobra stretch x 1 minute,
- Hamstring stretch x 1 minute
- In 10 minutes, perform as many rounds as possible (AMRAP), of:
Where are telling other 29 days?
Hey Ryan, we’ll be posting these daily. Keep your eyes out for more!
Substitute for pull-ups?
Hey Robert, you can use a band to assist you, or use a lat pulldown machine.
You really need an app just for these workouts, so we can take them with us.
Hi Traci,
That’s an awesome idea! Thanks!
walterewood@comcast.net
This looks great. Can I get the posts through email?
Hi Walter,
Not at this time, sorry about that! We will be posting them daily on our facebook page, so you can follow us there!
Is there a text only version of the 30-day workout that I could print out?
Will each day remain up to refer to?
Hi Russell,
Yep! This is our official launch for January, but once the month is over you can come back anytime to do the challenge again!
Just want to say thanks for this series. I am an old retired guy, but I still try to stay in shape. I have gotten out of my gym routine because of a couple of minor injuries and travel. My goal is to use this to get back on track. Thanks again.
Hey Norman,
Thanks so much for this message! It’s awesome to hear that you’re getting back into the swing of things again. Let us know at the end of the month how it’s going for you!
Recently had a kidney transplant and have gotten out of shape due to a lot of sitting during recovery so this will be a great way to ease back into things. Thanks!
That’s awesome, Joe! You can do it!
Trying to get myself back on track after being in a 7 year relationship that failed, I’m eating healthy and going to the gym 5 days out of the week, I will add this into my daily routine . I GOT THIS!