empty the tank. day 13

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.

xo, Angel


fitness challengeAngel Stone, Fit & Hungry

Angel is the ringleader at Fit & Hungry. She writes about fitness, travel, and living the good life. Her favorite things are soft boiled eggs, house parties, and running in the rain. She currently offers coaching calls and online personal training to all dope queens.

8 Replies to “empty the tank. day 13”

  1. 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

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

  3. 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!!