Fall Fitness Plan (you can do at home)
Hi friends! Hope you’re having an amazing morning. Today, I have a fall fitness plan for you: a full mix of cardio, strength, rest, and flexibility. I figured it would be fun to put together as a go-to guide for the upcoming season, as things tend to get a little hectic. The best part: you can do everything at home with a pair of dumbbells, and some form of cardio.
I always love the fall season as the chance to make a fresh start and change some habits that no longer serve me. It’s also the ideal time to reprioritize my 2016 goals and focus on the ones that are the most important. Right now, it’s finishing up the post baby bod advanced plan, maintaining consistency with my workouts, and surviving the moving frenzy while still enjoying the holidays. It’s easy to get overwhelmed with the countless to-dos, so I’m going to focus on taking time to be present, observe, and enjoy amidst the chaos. 😉
I think we’re all going to be busy this season, so I put together a little plan to take the guess work out of your fitness schedule. Of course, talk to a doctor before making any fitness changes and honor your body. Modify as needed.
I’ll be running a fitness challenge coming up (something a little special before we head into the holidays and Winter Shape Up), but I hope you enjoy this plan in the meantime!
Fall Fitness Plan Details
Monday: Total body + HIIT
Warm up 5-7 minutes, moderate cardio
Circuit:
Squat press x 3
Upright row x 10
Walking lunges x 20
Decline push-ups x 15
Renegade row and triceps extension x 10 each
Donkey kicks x 10 with 10 pulses at the top
Plank 45 seconds
Complete the circuit up to 3 times and then follow with optional HIIT workout:
HIIT:
30 seconds sprint (or high knees in place) 30 seconds rest x 10 rounds
Tuesday: Easy steady state 20-30 minutes.
Wednesday: Squatember workout + 10-20 minutes hill walking
Thursday: OFF
Friday: HIIT BLAST
Warm up 5-7 minutes, moderate cardio
(For low impact options, eliminate the *jump* of each movement. Go through the exercise, but keep one foot on the floor at all times.
45 seconds on, 15 seconds off:
Squats
Squat jumps
Lateral lunge and leg lift (R)
Lateral lunge and leg lift (L)
Frogger jumps
Push-ups
Mountain climbers
Burpees
Sumo squat and side kick (R)
Sumo squat and side kick (L)
Repeat 1-2 times through
Saturday: OFF
Sunday:
Upper body, core + steady state
Circuit:
Lateral raises x 10
Bent-over flyes x 10
Triceps extensions x 15
Biceps curls x 15
Heavy deadlifts x 10
V-ups x 20
Side plank: 30 seconds each side
Complete 1-3 rounds followed by
10-20 minutes easy steady state
So, tell me friends: what’s something you’re going to change this fall season regarding your fitness and health? What are you looking forward to this season? I always love to hear what you’re up to.
xoxo
Gina
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Yay…so excited to try this post…I love having workouts I can do at home!
Thank you so much for this!! It’s everything I’ve been looking for all in one place!
Love this – Thank you! I have been doing the Squatember workout week, this is a great way to continue!
Thanks so much! I feel like so many bloggers are kind of phoning it in with photo dumps and sponsored posts, you are one of the few that seem like you actually work on helpful content, like all your free workout plans, shape ups, and focus-on posts. I really appreciate the time you put in on these plans!
thank you so much- i really appreciate it <3
This is great! Thank you!
Thanks for the workout inspiration! I have been doing a lot of at-home workout circuits and I love them especially when I am travelling or in a time-crunch. Thanks for sharing!!
Fabulously Fantastic!!!
I’m so excited for this! I’m a new(ish) mom and need quick at-home workouts for naptime so this is perfect for me! I have been really slacking on the workout front lately so I need to kick it into high gear!!
Always love your workouts! Sometimes I love working out at home, but I went through a couple months where that was all I did and I got really bored. I need a mix of solo workouts (usually running) and people!
Working out at home doesn’t do anything for me at all. I feel unmotivated and lazy. At the gym, the vibe is just so much better and there are many motivational people around too! That’s just me though!
LOVE THIS!! I was looking for something to get me back to a routine, because I’m spending 11 days away (ermahgah!) and am struggling hard to stay on the fitness track. This is on the spot!
I’ll definitely give this a go. : )
XO, Jessica
http://www.semisweettooth.com
please let me know what you think!
This is so thorough it’s perfect thank you!
<3
LOVE your gym hair don’t care tank!!!! And the workouts!!! Perfect for when we get snowed in here!
I happened to check my blog feed right before bed last night, saw this post and scribbled down the total body workout on a notecard. Knocked it out at the gym at 5:30 this morning– great workout! I’ve gotten into a rut (a.k.a. being lazy and not “pushing it”) and I loved having something new to do!
that is amazing. thank you so much for letting me know!
I tried the flourless pumpkin bars and the chicken fajita rollups both yesterday. Both keepers!
yes! so happy you liked them, too 🙂
This looks fabulous! Thank you for making it for working out at home. Pinning to use after I have my baby!
hope you enjoy it!
Thank you so much for sharing. I love this and can’t wait to try it! It’s nice to take the guesswork out of working out!
yay! please let me know if you give it a try 🙂
Hey Girl,
Do you have pictures or videos of how to do the exercises? I’m not familiar with all of them Thanks!
please let me know which ones you’d like me to help with!
I love hearing about these new at home workouts. Being in college I don’t always have time to go to the gym because of all the homework and classes and busy weekends filled with pep band and football games. Thank you so much for posting such helpful short workouts!
Love your workouts and also when you give us schedules. It helps me so much to feel like I have a plan and some direction. Thank you!!
Thank you!! You truly are my personal trainer! Should we switch to this from squatember schedule?
yes, or you can wait until october and do this one for 4 weeks! xoxo
LOVE THIS! Thank you for sharing!
i really like having the whole week’s workout in one place & “pinable” image.
Thank you!!!!
so happy you like it!
Is the frogger jump where you stay on the ground or do you jump in the air like a low squat jump? Getting multiple explanations on search.
the frogger i’m thinking of is when you jump back to plank, then jump back to a wide squat, then lift your hands off the floor, lift your chest, but keep your hips low
LOVE this! I’m always looking for new workouts, especially now with a Toddler in tow, mama needs quick and effective workouts! thanks for sharing!
What is Easy Steady State? It’s probably a dumb question but I can’t see anything that details it. lol Excited to put this to use!!
not a dumb question at all! you’ll just find a steady, easy, moderate pace and maintain that the entire time