We’re on Day 3. It’s ‘Get Winded’ Wednesday. This is a baseline workout to test your strength, speed, and focus. This workout requires the unwavering belief that you are a superhero. Put on your cape and fly.


Day 3: Baseline Workout

1. Mile. Run (or walk) a mile as fast as you can. On a treadmill or outside.
2. Push Ups. As many as possible in 90 seconds. Demo.
3. Jumping Lunges. As many as possible in 90 seconds. Each leg is 1 rep. Demo.

Beginners: You can walk the mile. You can do alternating stationary lunges. You can do push ups on your knees. Intermediate/Advanced. If you’re injured, you can walk the mile. Everything else is as prescribed.

Extra Credit: After you complete 1, 2, and 3, do another timed mile. You can do these in any order but be certain the two timed miles are separate, not back-to-back. This is a bonus and not required.

Good Luck! Keep me posted.

Reminder: Do not get behind on the challenges. If you get more than one day behind, you will lose momentum and motivation. Tomorrow (Day 4) is a nutrition challenge. If you can’t get to this workout today, do it tomorrow at the latest!


Angel · 07/24/2013 at 6:23 pm

@FVR. Great job.

FVR · 07/23/2013 at 8:29 pm

Yes I’m late but I’m still on track! I did this yesterday — ran the first mile in 7:55 and the second mile in 8:03. I did 42 pushups on my toes and 76 jumping lunges. Yes, I’m sore! Today I’m tackling the After 8 p.m. nutrition challenge … So far, so good!

Angel · 07/21/2013 at 12:43 am

@Danielle. Incredible.

Angel · 07/21/2013 at 12:37 am

@Michelle Excellent!

Michelle N. · 07/20/2013 at 1:23 am

1st mile was 10:32…32 push ups on my toes (my poor arms were doing the wiggle dance)…50 jumping lunges…2nd mile was 11:02

Danielle · 07/19/2013 at 3:12 pm

So I’m late in posting but I did my first mile at 10:42 and then did 30 regular pushups and 30 pushups on my knees. I then did 60 jumping lunges and who my butt hurts (my 8 mile run and teaching a cycling class tomorrow are going to be fuuuuun) and then did another mile at 10:30. I’m sore but it’s awesome!

Angel · 07/19/2013 at 5:14 am

@Cecile. Welcome! Now, go to some lunges and pushups. πŸ™‚

Angel · 07/19/2013 at 5:14 am

@Darlene. Yay!!! Fastest mile ever! Okay on the extra credit. That was greedy of me to ask. πŸ™‚

Angel · 07/19/2013 at 5:08 am

@Amy. Great job! And who needs to sit down anyway. πŸ™‚

Amy · 07/19/2013 at 12:59 am

9:46 mile, 42 push ups, 66 jumping lunges. I can’t sit down. I hurt everywhere, but will get better!!!

Darlene · 07/18/2013 at 6:02 pm

Just finished the Day 3 Fitness Challenge.

11:44 minute mile my best time EVER
35 pushups (on knees)
51 jumping lunges (that about killed me)

Forget the extra credit. Not gonna happen. -:)

Cecile · 07/18/2013 at 4:38 pm

Better late than never, right? I ran my mile today in just over 10 minutes. Ran an extra 1.5 so I can complete my day 1 goal of running 5 miles before Sunday. I’ll get to the pushups and lunges soon. I promise!

Angel · 07/18/2013 at 4:24 pm

@Badiyah. Beaming like a proud mama.

Badiyah · 07/18/2013 at 4:16 pm

I ran 30 sec intervals on 9 on that treadmill. You’d be so proud.

Angel · 07/18/2013 at 4:10 pm

@Badiyah. Did you skip?

Angel · 07/18/2013 at 4:10 pm

@Badiyah. I love it. I can just see you in there coaching everybody. Yes, I’m an insane – but you knew that.

Badiyah · 07/18/2013 at 3:55 pm

*correction “90 seconds”. You better skip that mile, lol.

Badiyah · 07/18/2013 at 3:52 pm

Dear Angel, the Skinny By Friday team need to come up with another word to describe you beyond INSANE!!! We did this 2 sets of this routine. The 90 minutes are a killer. I’m still sweating 30 mins AFTER the workout.

Angel · 07/18/2013 at 2:47 pm

@Monica Great job.

Angel · 07/18/2013 at 2:47 pm

@Slomo Great job. The sugar bit is okay. Keep it moving and don’t feel guilty. You are making progress.

Angel · 07/18/2013 at 2:46 pm

@Devon Great job.

Angel · 07/18/2013 at 2:46 pm

@Darlene. Keep up the great work. And embrace those short legs. It means you have more leg room on airplanes. πŸ™‚ I hope date night was special!

Angel · 07/18/2013 at 2:43 pm

@Polly. Fastest mile ever?! I’m doing the harlem shake right now. For you!

Angel · 07/18/2013 at 2:42 pm

@Lena. Yes, abs is a good start. I’m not sure what’s going on with email. But I will post daily here and notify folks on facebook and twitter. And Morgan always knows what’s up so harass her. She likes it.

Angel · 07/18/2013 at 2:40 pm

@Ginny. Great job! I miss running as much as I used, too. Slowly bringing it back by riding the bike less.

Ginny · 07/18/2013 at 1:35 pm

11 minute mile, 27 push ups, 44 lunges (had to leave jump out due to knee issue), 13:20 minute walk/job mile at end. I am pretty slow on the run. Haven’t run in a long time.

Lena · 07/18/2013 at 12:11 pm

Hey Angel– I’ve been doing bootcamps with Morgan and added myself monday, but missed yesterday and the day before bc i don’t get the emails every day. Gonna try to just be behind and do everything. So, should I start with abs today? (Lord Help ME!)

Polly · 07/18/2013 at 11:20 am

Everyone else at the nearby school track at 5:45am has also got their own little crazy workouts going on, so I was in good company this morning. I did a 10min mile (my fastest ever!), 33 pushups, and the extra mile. To be sure, those lunges are the devil.

Darlene · 07/18/2013 at 8:45 am

Hi all,

Loved reading all your comments. My best mile to date is 12:30. I have short little legs (and old knees!) that don’t let me run faster than 5MPH on the treadmill, but I’m working on it!

Wednesday is date night in my house so will do the fitness challenge tonight after work and post the results after.

Happy Thursday.

Devon · 07/18/2013 at 7:51 am

9 minute mile…35 push ups on my knees….35 jumping lunges.

Slomo · 07/18/2013 at 7:42 am

7:19 min mile, 69 jump lunges (only counting when back knee touched ground), 31 push-ups (only counting when chest touched the ground). Followed by a 5 mile trail run (last 2 miles were crazy slow). I ate something with sugar this AM, but still doing well with the other two goals – no grains and eating lunch every day. Will keep trying my best with the sugar…it’s definitely helped to have the goal.

Monica · 07/17/2013 at 11:13 pm

ok I was able to do a 10 minute mile 25 push ups and 25 jumping lunges (I think the pavement on the track I was working out on made my landings a little wobbly so I had to go a little slow :B)

Angel · 07/17/2013 at 10:24 pm

@Slomo. I KNOW your form will be perfect. And YES! for redoing the ab circuit with your clients. I trust that instead of cursing me, they will be cursing you tomorrow. Ha!

Slomo · 07/17/2013 at 10:22 pm

Doing this at 5:15 am before running with my running moms tomorrow. My iPod charger is broken, so I’m worried about the music-less mile and jump lunges. Now, I’ve got strong legs, but 90 seconds of jump lunges is crazy long. I understand why it has to be that long, but it’s gonna be rough, cuz I will go hard, and I will have good form. Push-ups will be hard, as always, but I love them. Did yesterday’s workout again today with my coworkers…we did NOT fool around. Thanks, Angel, for working so hard for us!!!!! The least we can do is work hard in return.

Angel · 07/17/2013 at 10:21 pm

@Nomi. You should have SKIPPED. πŸ™‚ P.S. I fully expect you (and everyone) to pause/stop if they feel light headed. I ain’t tryna catch a case. Great job!

Nomi · 07/17/2013 at 10:20 pm

I’m finished. Did this on the treadmill but next time I will be finding my way to any open track. But I did 7:03 for the mile, 71 push-ups, and 66 jumping squats. I need a massage. I did the extra mile and I am not sure if this qualifies as cheating but I had to stop because I got really light headed. I paused at 3 (treadmill) laps,and started up again a minute later. That mile was 7:18, not counting the pause. p.s. I seriously contemplated skipping for my 2nd mile (like in your video).

Angel · 07/17/2013 at 10:19 pm

@Emily. Own it, Emily. those lunges ain’t got nothing on you. Next week, you WILL beat your record.

Emily · 07/17/2013 at 9:58 pm

Done! I finished my first mile in 7:14, did 38 pushups …but only 60 jumping lunges. Those are no joke! I think my legs are still crying a little. I jumped back on the treadmill for a bonus mile and that was almost a minute slower. I can tell I’ve got room for improvement on those jumping lunges … they will be mine!

Angel · 07/17/2013 at 9:49 pm

@Victoria. You will get better. Trust.

Angel · 07/17/2013 at 9:49 pm

@Rachel. Nice work. And the lunges told me to tell you that they love everything about you.

Angel · 07/17/2013 at 9:48 pm

@Elena. So dedicated. I love it! And let’s keep it real, I had to stop on lunges, too, and shake it out!!!

Angel · 07/17/2013 at 9:47 pm

@Carrie. Awesome.

Rachel · 07/17/2013 at 9:41 pm

I’m an airhead. I meant 13:58. I was subtracting from the auto 60:00 on the treadmill. 33 push ups with good form. And the lunges we need to talk about. I don’t care for them.

Carrie · 07/17/2013 at 9:13 pm

11:25 mile, 56 lunges, 12 regular and 30 knee push ups. Done!

Elena · 07/17/2013 at 9:00 pm

Never say never. My commitment was cancelled and I did the workout! Omg those lunges are killer I had to stop and yell and shake it all out. 32 push-ups 64 lunges and a 11:30 mile. Not awesome but done!

Rachel · 07/17/2013 at 8:49 pm

Mile walkin on treadmill 13:92. 33 push u

Victoria · 07/17/2013 at 7:59 pm

Done. My mile time is a little slow, but I’m working on it.

Shem · 07/17/2013 at 6:37 pm

Done & done

Angel · 07/17/2013 at 2:37 pm

@Nomi. Enjoy, Nomi, Enjoy.

Angel · 07/17/2013 at 2:36 pm

@Monica. Your choice.

Monica · 07/17/2013 at 12:47 pm

Do I have to do these in this exact order? Or could I
Do #2 and 3 then go run?

Nomi · 07/17/2013 at 12:32 pm

….trying to pick my jaw up from off of the floor. lol!

Angel · 07/17/2013 at 9:41 am

@Elena. Tomorrow then. Tomorrow!

Angel · 07/17/2013 at 9:40 am

@Carol. Do Day 1 and Day 2 today. You can do Day 3 workout tomorrow.

Carol · 07/17/2013 at 9:25 am

Just starting today. What should I do??? Thanks

Elena · 07/17/2013 at 9:12 am

won’t lie, I know I won’t get to this today :(. I did do a pilates class this morning though, so not a total loss for the day. I’ll ask my husband to do it with me tomorrow, makes him grin when I offer to run with him and me doing pushups is his sweetest dream come true πŸ˜‰

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