empty the tank. day 13

free workout planYou made it to the final workout of the fitness challenge. There’s a lot to celebrate. You did the workouts. You didn’t give up. You didn’t die. Praise the Lord.

Now, let’s get to business.


Always start your workout with a 7-10 minute warm up.

  1. burpee side lunge + ceiling bridge
  2. hackey sack run + pushup arm extension
  3. lateral tuck jump + hip tap plank
  4. half burpee (4x) and high knee (8x) + rdl arm fly

Instructions: You know how to do this. For group #1, do 30 seconds of each exercise. Alternate between the two exercises until you’ve done 10 sets. Take a break. Then start group #2.

This.is.your.final.workout. Don’t hold back. Show up and show out.


You’ll need to complete a post-challenge assessment. It’s the same one you did at the start. You can do it before this workout or on Sunday.


Day 14 will not be posted tomorrow. I will post it on Monday, June 26th. Use Sunday to finish workouts/assessments and reflect on your greatness.



8 thoughts on “empty the tank. day 13

  1. Angel says:

    @Yashiko. Oooh, I thought you died. Glad you didn’t. MIssed you.

  2. Yashiko says:

    Omg I was like 3 workouts behind and I tried to catch up yesterday and I tell you what I feel it today. you kicked my butt Angel……..love it

  3. Angel says:

    @carrie. Some others are behind so you’re good. You should be proud of yourself about the post-assessment. Well done.

  4. Carrie says:

    I still have a little catch up to do but tonight I did the final assessment. Same number of push ups but I’m struggling with some shoulder issues. Held the plank for twenty more seconds and cut a minute off my mile! Thank you for hosting this challenge!!

  5. Polly says:

    Oh, hello hip tap plank. I love hate you.

  6. Angel says:

    @Rachel. It has always been 10 sets per group for that workout….

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