Back in the Fight in 30 Days: Day 10
Categories: Back in the Fight: 30 Day Challenge
GET BACK IN THE FIGHT WITH US!
START FROM THE BEGINNING – PREVIOUS DAY – NEXT DAY
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 to be done 5 days a week, with two 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 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 10
- Warmup: Spend 2 minutes in a deep squat position, opening up your hips
- Workout:
- Back squat
- 5 x 5, start light and work up to a decently heavy set of five. Don’t kill yourself.
- Dumbbell Lunges
- 3 x 10, hold dumbbells in each hand
- Bench Press
- 4 x 6, as heavy as possible with good form
- Curls
- 3 x 12
- Tricep Pushdowns
- 3 x 12
- Hanging Leg Raises
- 3 x Max Effort
- Back squat
Did something get cut off here? Looks like it’s missing the cooldown and also has a video link for deadlifts when there doesn’t seem to be a section of the workout incorporating that.