Day 03 | 28 Straight

March 2, 2019

Movement Day 03




Wuhloss! From the feedback I've been receiving, you guys are in beast mode. So with that being the case, let today be no exception. Oh and by the way... an active rest day lurking right around the corner.


But first.. today.


You will need:

  • a timer

  • liquids


Complete the below movements in a TABATA style. Feel free to rest where necessary outside of the rest zones and hope back in when you can. Your best shot is all that's required... not perfection. Below is an example of how this works:


Perform 50 seconds of exercise 1 and then take 10 seconds of rest before moving on to exercise 2 and so on until the round is over. Rest as needed between rounds.

Warm Up & Stretch


TABATA format:

Round one: 50 seconds of work: 10 seconds of rest

Round dos: 45 seconds of work: 15 seconds of rest

Round three: 40 seconds of work: 20 seconds of rest


Bonus Fire Rounds:

Round four: 20 seconds of work: 10 seconds of rest

Round five: 20 seconds of work: 10 seconds of rest


Exercise 1: Lizard Crawls

How to Video >


Exercise 2: Half Turkish Get Ups (Right Arm down)

How to Video >


Exercise 3: Scissors

How to Video >


Exercise 4: Half Turkish Get Ups (Left Arm down)

How to Video >


Exercise 5: Jumping Jacks



Cool Down & stretch


Feel free to comment your score here or shoot me a message and let me know your score and how it went. Having someone to report to helps to maintain accountability and I am happy to help in that regard. 


Should you wish to post about your experience on Instagram please tag me @gfs.personaltraining and use the hashtag #28straightgfs

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Jackson, St. Michael, Barbados

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