Back in the Fight in 30 Days: Day 23
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. We recommend working out Monday, Tuesday, Wednesday, Friday and Saturday.
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. The workouts are all designed to be done in under an hour.
Back in the Fight: Day 23
- Warmup: Sprint intervals on an exercise bike or outside.
- :30 slow, :30 moderate, :30 fast, then rest :30. Repeat 3 times.
- Workout:
- “Death by Burpee Sprints”
- Measure out a distance of about 10 meters/33 feet (doesn’t really matter where or how far, just a place you can run from one side to another in a few seconds).
- Every minute, on the minute, lay on the ground and perform a burpee into a sprint. You will sprint to the opposite side of marked area.
- Add one burpee sprint every minute.
- When you can’t complete all the burpee sprints inside of a minute, the workout is over for you.
- Core: Complete as quickly as possible:
- 25 Hanging Leg Raises
- 25 Weighted Situps
- 25 V-Ups
- 25 Mountain Climbers