Back in the Fight in 30 Days: Day 2
Categories: Back in the Fight: 30 Day Challenge
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Don’t just say you’re going to get into shape. Do it.
Welcome to our Back in the Fight 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to, ultimately, building habits of fitness that continue beyond the 30-day period.
This program is intended more 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, as we’re going to be introducing you to some weightlifting techniques. 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 2
Day 2:
- Warmup: Jog 400 meters, then perform 20 lunges and 30 jumping jacks.
- Workout: Run 200 meters x 5. These are intervals; try to run them as fast as you can, within reason. If they are sprints for you, then great! If running is tough, then go as fast as you can.
- Try to only rest for 30 seconds between each run.
- Additional Strength: 3 Sets Max effort pullups, 3 sets max effort pushups
- Cooldown: Achilles/calf stretch x 1 minute, quad stretch x 1 minute
Does a set of “max effort” mean going until I burn out? I have concerns about putting too much tension in my arms as someone who hasn’t worked out much
Hi Reese,
Do as many as you can do for one set, rest, then do as many as you can in the second set. Use a band or machine to assist if necessary – too much too soon is a recipe for injury. You can also use a lat pulldown machine if you need to.