Back in the Fight in 30 Days: Day 5

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.

The program is intended to be done 5 days a week, with 2 dedicated rest days.  

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 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 5

• Warmup: 3 rounds of
  • 1 minute bicycle ride/jump rope
  • 30 second of situps
  • 30 seconds of lunges
• Workout: 
  • 15 Minute AMRAP (as many rounds as possible) of:
    • 30 Second Plank
    • 15 Kettlebell swings (35#/24#, or whatever weight is appropriate)
    • 15 Lunges w/kettlebell
• Cooldown Stretch: Pigeon x 2 minutes per leg.