10 WEEKS TO FITNESS DAY 30 and we are building those nice “V” backs, broad through the shoulders and narrow toward the waist, and sculpting our abs to be strong and toned.  Today there will be no supersets, so you can breath a sigh of relief and be proud of how hard you have been working.  We have been throwing up a lot of sets and a lot of reps fatiguing our muscles and helping them grow.  Today will consist of 5 sets ranging from 5-25 reps, so add a little more weight to these exercises if you can.  The back is a large muscle so you will be able to do more than you think.  Push yourself, but make sure to use a weight where you can still do the exercise correctly and meet failure.

Let’s Get Ten-Acious!

 

 

 PRINTABLE WORKOUT PAGE:  Day_30_Back_Abs_Printout

 (Exercise example below)

Day_30_back_and_abs_blog

 

Congrats!  Day 30 is done and you should be feeling strong.  You accomplished a lot today and your backs and abs are going to thank you for it!  Now pound your protein shake and go hit the treadmill for 45 minutes, making sure to change up your incline and speed every 10 minutes to challenge yourself and walk at the highest incline you can the last 5 minutes and really squeeze the glutes. FFD~

  

BE SURE TO VISIT ALL OF THE DAYS IN THE WORKOUT (in case you missed one):  

Day 1: 10 WEEKS TO FIT-DAY 1: LEGS AND ABS

Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS

Day 3: 10 WEEKS TO FIT-DAY 3: CHEST & TRICEPS

Day 4: 10 WEEKS TO FIT-DAY 4: BICEP & ABS

Day 5: 10 WEEKS TO FIT-DAY 5: BACK

Day 6: 10 WEEKS TO FIT-DAY 6: ACTIVE REST

Day 7: 10 WEEKS TO FIT-DAY 7: ACTIVE REST 2

Day 8: 10 WEEKS TO FIT-DAY 8: LEGS

Day 9: 10 WEEKS TO FIT-DAY 9: CHEST & TRICEPS

Day 10: 10 DAYS TO FIT-DAY 10: SHOULDERS

Day 11: 10 WEEKS TO FIT-DAY 11: BACK & ABS

Day 12: 10 DAYS TO FIT-DAY 12: BICEPS

Day 13:10 DAYS TO FIT-DAY 13: ACTIVE REST

Day 14: 10 WEEKS TO FIT-DAY 14: ACTIVE REST 2

 Day 15: 10 WEEKS TO FIT-DAY 15: LEGS

 Day 16: 10 WEEKS TO FIT-DAY 16: CHEST & ABS

Day 17: 10 WEEKS TO FIT-DAY 17: BACK

Day 18: 10 WEEKS TO FIT-DAY 18: SHOULDERS & ABS

 Day 19: 10 WEEKS TO FIT-DAY 19-BICEPS & TRICEPS

Day 20: 10 WEEKS TO FIT-DAY 20: ACTIVE REST RUNNING/ABS

Day 21: 10 WEEKS TO FIT-DAY 21: ACTIVE REST 2  

Day 22: 10 WEEKS TO FIT-DAY 22: LEGS

Day 23: 10 WEEKS TO FIT-DAY 23: SHOULDERS & TRICEPS 

Day 24: 10 WEEKS TO FITNESS-DAY 24: CHEST & BICEPS

 Day 25: 10 WEEKS TO FITNESS-DAY 25: BACK & ABS

 Day 26: 10 WEEKS TO FITNESS-DAY 26:

Day 27: ACTIVE REST, KETTLEBELLS

Day 28: 10 WEEKS TO FITNESS-DAY 28-LEGS & CALVES

Day 29: 10 WEEKS TO FITNESS-DAY 29: BICEPS & CHEST