Day 1 Workout – #strongnotskinny – 30 Day Fat Fryer Challenge

Are you ready?…

…to band together with all the Brave Angel’s across the web and do one workout per day for 30 days? The best part? It’s YOUR challenge, so you can make it as hardcore and intense as you want to. How? Read on….

This is the plan:

The “base” for each workout-of-the-day (WOD) will only be 12 minutes, & sometimes you will try to pump iron for up to 45 minutes, if you dare!

Everyday you will have instructions for a workout that is at least 12 minutes long. All you need to commit to is just 12 minutes per day (don’t worry, we will have active rest days). This 12 minute workout is your “base” workout.

Then if you want to PUMP IT UP and push your body to the next level, we will have additional bonus rounds to add on to that 12 minute “base” workout, if you dare.

So to recap, you will workout each day for at least 12 minutes, and if you dare, you will try to tackle the bonus rounds!

P.S. – if you’re interested in learning how & why a 12 minute workout can get you into shape, check out this blog post about H.I.I.T. “Why a 12 Minute Workout Works”. This is the type of workout that we will be doing for the next 30 days. A H.I.I.T. workout is usually 4 minutes to 20 minutes, but I find that 12 minutes is the sweet spot!

This is what you will need to participate:

If you have a gym membership, great! If no gym membership, great! You can do all of these workouts at your gym or at home with little-to-no exercise equipment. Have at least the following if possible:

  • yoga mat
  • a stop watch (wrist watch or download an interval timer app on your phone){click here for interval timer instructional}
  • a pair of 5 lb., 10 lb., & 15 lb. dumbbells or kettlebells
  • a jump rope (if jumping rope isn’t an option you can just do high knees)
  • exercise clothing (active wear shirt, shorts & training shoes)
  • a positive attitude going into each workout, it’s only 12 minutes, you can do it!

Download and print out: 

  • 30 Day Challenge Calendar [so you can check off each day you complete a workout]
  • There will be a prize at the end of the 30 days for anyone who completes their calendar – to have a “completed calendar” you must:
    • Check off each day in your calendar as completing Brave Angel’s workout-of-the-day (from here on out, it’s called a WOD, workout-of-day)
    • Have the WOD’s keyword written in its respective day on your calendar – each WOD that we send to you will have a keyword written in the bottom left corner of it that you will write in your calendar – at the end of the 30 days, your calendar should have 30 different keywords in it to win your prize!
    • You must be following our blog, following our Pinterest board, and have liked our Facebook Page

Make sure you follow our:

Let’s Do This!! Here’s the WOD for tomorrow, August 1st! Do each move for 50 seconds, go all-out for that 50 seconds, then you’ll have 10 seconds to get ready for next move. The key is going hard for that 50 seconds (high interval) and only resting for 10 seconds (low interval). Do three rounds back-to-back and your 12 minutes is over before you know it!

Click Here to go to the 30 Day Fat Fryer Challenge Board on Pinterest!

3 thoughts on “Day 1 Workout – #strongnotskinny – 30 Day Fat Fryer Challenge”

  1. How did your workout go?! Don’t forget to write your results & questions here in the comments section. I hope by the end of the day today that each of your calendars has a check mark and keyword written in for August 1st! Hiit it!


  2. Just finished! I’m in poor shape. But I’ll get there. Did worse then I thought I would. But I’ll be better by next week I bet. #30dayfatfryer


    1. Woohoo! It was a tough workout, I sweat my ass off! Don’t be so hard on yourself, be happy that you got your 12 minutes done! #30dayfatfryer


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