Day 17 – 23 Day Fitness Challenge

Day 17 – 23 Day Fitness Challenge

Welcome to Day 17 of the 23 Day Fitness Challenge !

Day 17 of the Fitness Challenge brings you closer to our animal instincts. Takes you back to the times when human movement wasn’t the way it was. This will only add more functionality and flexibility in the way you move.

Movement is EVERYTHING. Today you’ll learn what a combination of moves can do to your fitness levels and movement patterns in general. Bring out the animal instinct within you.


Equipment required – Yoga mat and Running Shoes.

Perform the routine below in a linear manner. Your rest between changing exercises should not exceed 30 seconds. Take a break for 1-2 minutes after completing a round (Set). Try and complete 5 Rounds (Sets) of the routine.

Warm Up: Light Jog or Spot Jog for 5 Minutes

You start this routine with a 2-4 kilometre jog. Map your run on the phone for precise distance readings. Follow the run up by performing the below routine below.

Note: Each exercise should be performed for 1 minute followed by a 30 second rest between exercises. Perform it to the best of your abilities.

Make sure you perform the routine with good form. Form over repetitions, ALWAYS !


1 minute Bear Walk (watch video)

1 minute Baby Crawl  (watch video)

1 minute Crab Walk (watch video)

1 minute Gorilla Crawl (watch video)

1 minute Duck Walk (watch video)

1 minute Bunny Hops (watch video)

1 minute Alligator Walk (watch video)

1 minute Monkey Walk (watch video)

5 Rounds (sets) of the above routine.

Cool Down: Stretch! (DO NOT SKIP THIS) (watch video)

Please feel free to get in touch with me via email on [email protected] or send me a message on my Facebook,Instagram or Twitter .


Ryan 🙂


Ryan is a freelance certified personal trainer by profession and a fitness writer.

Recommended Posts

Leave a Reply

Your email address will not be published. Required fields are marked *