Day 11 of the 30 Day Fitness Challenge!!!

by Anthony Johnson February 06, 2017

Day 11 of the 30 Day Fitness Challenge!!!

Day 11: First day on the water.

Today was officially the BEST workout I have ever had! My entire body is WORKED! I feel awesome!!! The most fun and intense way to exercise!!!

For those of you following along with us on land or in the pool on this 30 Day Fitness Challenge, keep us posted on how you feel and your progress! We would love to hear from you.

If you want to jump in and join us, see days11-15 below:

week 3
day 11
squat combo- squat roll to toes 5x,  jump squat 10x, squat roll to toes 5x
mt. climbers 10 secs, plank jacks 10secs
on belly arm reaches (SLOW) 10x
tricep dips 1 leg 5x both sides 
mt. climbers 10secs, plank jacks 10secs
on belly feet reach (SLOW) 10x
crunches regular 10x, heels to sky 10x, legs lift & lower 10x
mt. climbers 10 secs, plank jacks 10secs
1 arm, 1leg reach (SLOW) 10x
plyo lunges 10x each side (do all right, then switch to left) 
mt. climbers 10secs, plank jacks 10secs
1 arm, 1leg reach other side (SLOW) 10x
russian twists 10x, in/outs 10x, in/outs w/arms 10x
mt. climbers 10secs, plank jacks 10secs
both hands & both feet reach (SLOW) 10x
bridge hold10secs, & 10secs on toes, 1 legged 10secs both sides
mt. climbers 10 secs, plank jacks 10secs
pushups 5x elbows out, 5x elbows in, oblique ups 5x each side
plank 10secs., forearm plank 10secs., one legged 10secs both sides
day 12
squat combo- squat roll to toes 6x, jump squat 12x, squat roll to toes 6x
mt. climbers 10secs, plank jacks 10secs
on belly arm reaches (SLOW) 10x
tricep dips 1 leg 6x both sides
mt. climbers 10secs, plank jacks 10secs
on belly feet reach (SLOW) 10x
crunches  regular 12x, heels to sky 12x, legs lift & lower 12x
mt. climbers 10secs, plank jacks 10secs
1 arm, 1leg reach (SLOW) 10x
plyo lunges 12x each side (do all right, then switch to left)
mt. climbers 10secs, plank jacks 10secs
1 arm, 1leg reach other side (SLOW) 10x
russian twists 12x, in/outs 12x, in/outs w/arms 12x
mt. climbers 10 secs, plank jacks 10secs
both hands & both feet reach (SLOW) 10x
bridge hold 10secs, & 10secs on toes, 1 legged 10secs both sides
mt. climbers 10secs, plank jacks 10secs
pushups 6x elbows out, 6x elbows in, oblique ups 6x each side
plank 20secs, forearm 10 secs, one legged 10 secs both sides
day 13
squat combo- squat roll to toes 8x, squat jumps 15x, squat roll to toes 8x
mt. climbers 20secs, plank jacks 20secs
on belly arm reaches (SLOW) 12x
tricep dips 1 leg 7x both sides
mt climbers 20secs, plank jacks 20secs
on belly feet reach (SLOW) 12x
crunches regular 15x, heels to sky 15x, legs lift & lower 15x
mt. climbers 20secs, plank jacks 20secs
1 arm, 1leg reach (SLOW) 12x
plyo lunges 15x each side (do all right, then switch to left) 
mt. climbers 20 secs, plank jacks 20secs
1 arm, 1leg reach other side (SLOW) 12x
russian twists 15x, in/outs 15x, in/outs w/arms 15x
mt. climbers 20secs, plank jacks 20secs
both hands & both feet reach (SLOW) 12x
bridge hold 20secs, 20 secs on toes, 1 legged 20 secs both sides
mt.climbers 20secs, plank jacks 20secs
pushups 8x elbows out, 8x elbows in, oblique ups 8x each side
plank 20secs,  forearm plank 20, 1 legged 10secs both sides
day 14
squat combo- squat roll to toes10x, jump squats 20x, squat roll to toes10x
mt. climbers 20secs, plank jacks 20secs
on belly arm reaches (SLOW) 12x
tricep dips 1 leg 10x both sides
mt. climbers 20secs, plank jacks 20secs
on belly feet reach (SLOW) 12x
crunches regular 20x, heels to sky 20x, legs lift lower 20x
mt. climbers 20secs, plank jacks 20secs
1 arm, 1leg reach (SLOW) 12x
plyo lunges 20x each side (do all right, then switch to left)
mt. climbers 20secs, plank jacks 20secs
1 arm, 1leg reach other side (SLOW) 12x
russian twists 20x, in/outs 20x,  in/outs w/arms 20x
mt. climbers 20secs, plank jacks 20secs
both hands & both feet reach (SLOW) 12x
bridge hold 20secs, 20 secs on toes, 1 legged 20 secs both sides
mt. climbers 20secs, plank jacks20secs
pushups 10x elbows out, 10x elbows in, oblique ups 10x each side
plank 30secs, forearm plank 20 secs, 1 legged 10secs both sides
day 15
squat combo- squat roll to toes 12x, squat jumps 20x, squat roll to toes 12x
mt. climbers 30secs, plank jacks 30secs
on belly arm reaches (SLOW) 15x
tricep dips 1 leg 10x each side, planted foot on toes
mt. climbers 30secs, plank jacks 30secs
on belly feet reach (SLOW) 15x
crunches regular 25x, heels to sky 25x,  legs lift & lower 25x
mt. climbers 30 secs, plank jacks 30secs
1 arm, 1leg reach (SLOW) 15x
plyo lunges 25x each side (do all right, then switch to left) 
mt. climbers 30 secs, plank jacks 30secs
1 arm, 1leg reach other side (SLOW) 15x
russian twists 25x, in/outs 25x, in/outs w/arms 25x
mt. climbers 30 secs, plank jacks 30secs
both hands & both feet reach (SLOW) 15x
bridge hold 30secs, 30 secs on toes, 1 legged 15 secs both sides
mt. climbers 30 secs, plank jacks 30secs
pushups 10x elbows out, 10x elbows in, oblique ups 10x both sides
plank 45 secs, forearm plank 30, 1 legged 15secs both sides
STAY FOCUSED! 
STAY STOKED!
www.glidefit.com



Anthony Johnson
Anthony Johnson

Author




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