Back in the Fight: Day 16
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 16
- Warmup: 3 rounds of 10 light kettlebell swings, 10 situps, 10 pushups
- Workout:
- 7 sets of 5 max box jumps. From standing, jump as high as possible without a running start or a step. Once you cannot reach the height from a static position, you may use a step or running start.
- Tabata (8 sets of :20 on, :10 off):
- Hang power cleans, 95/65
- Burpee over the bar
- Jumping squats