Back in the Fight in 30 Days: Day 19
Categories: Back in the Fight: 30 Day Challenge, Fitness
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 19
- Warmup: Choose a 10-minute warmup of your own design. Use some of the movements and ideas we have done in this program thus far.
- Workout:
- Find a 3rm overhead press
- For time:
- “Diane”
- 21-15-9
- Deadlifts (225/155, but scale as needed)
- Handstand pushups OR Overhead press (95/65, scale as needed, see video below)
- Go hard!
I have been following this challenge. I got started a little late, so I am about a week behind the published dates. This is the first time I had to play the over 50 card. 50 yrs, 9 months, but still over 50.
I assume that with 21-15-9, I was supposed to do 21 reps of each of the two exercises, then 15 reps of each, and finally 9 reps of each. This is the first time I had to bring the weight down considerably. I put this as a note to others that, like me, might not be as proficient as others with weight training. Start out light and find your sweet spot. I would hate for anyone to get this far and get injured.
I know I need to work on form and this day’s workout magnified that.
However, don’t take this as a knock on the challenge. These last 19 days have been a great motivator. I appreciate the workouts and I am looking forward to the last week and a half. Just looking after others.