September Shred Workout Calendar

 Hi friends! Welcome to September! (Does anyone actually remember to say “rabbit” 3 times on the first of the month? I always think of it about 2 days too late.) Are you ready to start off the month with a BANG? 

September is always an exciting time. There’s the back-to-school hubbub, the slightest hint of cooler weather, and football season. Pumpkin also tends to make an appearance (already!! give me pumpkin everryyyyything) and I start to look forward to the upcoming holidays.

It’s also a great time to think of fall fitness goals and reassess your plans for the rest of the year. If you’re looking for a little fitness inspiration, here’s a calendar I made for the next 4 weeks:

(as always, check with a doc before making any fitness changes)

September shred

Similar to the August calendar, you’ll notice that there aren’t any specific days on there. This way, there’s no pressure to do things on certain dates. You can shuffle or move things around as needed, but I organized the types of workouts so that it’s a nice balance of strength, cardio, rest and flexibility. 

 Here’s what’s on the menu: 

Sweaty cardio circuit

-Sweat and burn circuit

Arm burner

Leg burner

Ball blitz + ab burner

Jump rope HIIT

The quiet workout

Killer cardio circuit


Booty circuit

-For the tempo Oreo, you’re going to pick your favorite type of cardio and warm up, nice and easy for 10 minutes. Then for 20 minutes, push yourself by increasing speed, resistance, or a combo of the two. Cool down for the last 10 minutes. See, it’s like an Oreo: a little sandwich with the good stuff in the middle.

What fall fitness goals are you working towards?

What types of workout would you like to see on the blog this month?

Please be sure to tag me with your healthy eats: #eatlikeapro @fitnessista

and workout pics: #septembershred @fitnessista

Thank you to all of you for keeping me updated and sending in your awesome pics. I love to see them! <3

Here’s a healthy goal I’m going to do for the month of September: aim for minimally processed foods. Anyone want to join me?

Here’s to a happy and healthy September!


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  1. Kelly @ Kelly Runs for Food on September 1, 2013 at 12:59 pm

    Great workout plan! My goal for September is to switch it up more and try some new things. I’m taking a Barre class tomorrow for the first time so I’m excited!

  2. RachelG on September 1, 2013 at 1:07 pm

    Hi Gina! I needed a workout to do today to detox from the weekend (lots of wine, bread, goat cheese, chocolate, and bread with out of town guests). I did Insanity Pure Cardio Abs, the Red, White, & Booty workout minus the running (tummy still not up to it yet), an extra set of push ups, and 3 sets of tricep dips, 10 reps each. My booty is already screaming! I’m SOO happy that you post these workouts that we can all do at home, especially when the gyms/studios are closed for holiday weekends…quick and effective! I hope you have a wonderful long weekend. ๐Ÿ™‚

  3. Jackie on September 1, 2013 at 1:17 pm

    Love the calendar. Thank you!

  4. Lucie@FitSwissChick on September 1, 2013 at 1:46 pm

    I am in for your September goal! And I am SOOO looking forward for everything pumpkin. I am going to make a huge batch of my Vanilla Protein Pumpkin Muffins, they are SO good! (
    I love follow along videos like your Ab Burners. Maybe you can do an arm routine?
    Happy Sunday!!

  5. Allie on September 1, 2013 at 1:57 pm

    Hey Gina, I don’t know if you answer questions on here often, but my family is growing concerned over my approach to working out/dieting/nutrition. (( I’m EXTREMELY NEW to this and trying to get a good lifestyle going for the rest of my years, but it’s been hard trying to figure everything out.)) the only thing I have real access to is a Treadmill, so I’ve been using that alot, but I can only really manage 2.5-3miles per day at a 3-3.5 incline for 30 minutes. )) and then I try to do 10 mintues of the cardio burn work-outs you’ve posted on here, my parents feel like I’m over exercising, but I don’t feel like I do enough, and that i’m not eating right. Which I have no Idea on, I try to keep my breakfast/lunches around 320cls and my dinners around 250-300, but I mostly eat veggies? I don’t -feel- like I have a problem or i’m doing anything wrong, but I don’t know what to do, it’s been a stresser, do you have any recommendations?.. for Christmas I’m hopefully going to try to snag a HRM and Zumba to actually see how many calories I burn, because my treadmill gives a vague number, but it doesn’t know my weight/height etc.

    • Fitnessista on September 1, 2013 at 3:23 pm

      Hey girl,
      I obviously don’t know you and your unique situation but it doesn’t sound like you’re working out too much, but more like you’re eating too little which could be why your family is concerned.
      Since you said you’re just starting out, a great option would be to chat with a local rd or nutritionist. My friend Anne,, helps w online consultations too!
      I hope this helps a little!
      Sending lots of love to you on your new journey. It takes some trial and error but you will get to your healthy sweet spot ๐Ÿ™‚

  6. Cassie Vaughn on September 1, 2013 at 2:13 pm

    I’d love more barre burners!

  7. Laurin @ Be Well Body on September 1, 2013 at 2:19 pm

    Thanks for a great calendar – it’s always great to have ready-made workouts for days when I’m feeling less than motivated! I’m making it a point to get it in check with artificial sweeteners this month – they’ve been creeping into my day little by little!

  8. Rebecca on September 1, 2013 at 2:45 pm

    Thanks Gina, these calendars are so motivating!

  9. Christine @ BookishlyB on September 1, 2013 at 3:09 pm

    I never thought to do a workout calendar without dates; more like on big to-do list for the money. Somehow psychologically that seems a lot more manageable! (But with my luck I’d end up with the ten hardest workouts at the end of the month, haha).

  10. Katie @ Talk Less, Say More on September 1, 2013 at 3:41 pm

    What’s the reason for saying “rabbit”? I don’t think I’ve ever heard that before…

    • Fitnessista on September 2, 2013 at 8:23 am

      i think it’s for luck?

  11. Elena on September 1, 2013 at 3:44 pm

    I’m running the Chicago Marathon in October and looking for a PR. Then in November, I’ll be running my favorite and most delicious race, the Hot Chocolate 15K. MMMHhhmmhh Ghiradelli chocolate!

    • Jamie @ fitfortherun on September 1, 2013 at 5:13 pm

      What city are you doing it in?! I’m thinking about signing up for the one in Columbus, OH!

  12. Jamie @ fitfortherun on September 1, 2013 at 5:13 pm

    I want to join you! This is something I have a REALLY hard time with, as I’m a big snacker. I know it will make me feel so much better, so I’m in ๐Ÿ™‚

  13. Michelle @ A Healthy Mrs on September 1, 2013 at 7:13 pm

    I’m aiming to up my veggie intake, and focus on drinking more water!

  14. Jessica C. on September 1, 2013 at 7:57 pm

    Hey Gina! Thanks for the September calendar. I followed along in August with adjustments for my schedule and loved it! Would you be able to suggest some at-home cardio options, sans cardio machine? I usually run outside for my cardio, but as we approach cooler temps, I would love to hear your suggestions for equipment free indoor options. Maybe a jump rope workout? Thanks for all you do!

  15. Kristin on September 1, 2013 at 8:26 pm

    I’m going to try to follow this calendar too! I need more variety in my workouts. Your blog is so motivating!

  16. Kathy on September 1, 2013 at 10:04 pm

    Our version is “white rabbit” three times on the first of the month…and no, I never remember. I’m sure if I ever do, I will immediately win the lottery and look 5 years younger!
    I’m aiming to back away from the cheese in September…I’m lactose intolerant and yet, I love it so. Love the workout calendar!

  17. CourtStar @ StarSystemz on September 2, 2013 at 12:59 am

    Since moving has been so STRESSFUl I have been eating a bit more treats and waffers galore so starting yesterday September 1st I vow to only have a waffer or treat once a week which is what I used to do. September is so refreshing! I can’t wait to see your workouts for the month :)Thanks for sharing! Love + Shine CourtStar

  18. ali on September 2, 2013 at 8:31 am

    Ha, I said both rabbit and white.rabbit the last two months and those months were the worst. :/ aiming for a better month! My fitness goal for this month is to stay positive. I have a half on sept 22 that I think I’m going to have to drop down to the 5K instead. I’ve been working an insane amount and burning both ends of the candle and haven’t properly trained and I’m dealing with a foot injury. I’m so sad but I know I’m fortunate to be able to still do the shorter distance.

  19. Cari on September 2, 2013 at 9:57 am

    Can’t wait to try out this month’s shred! I’m looking to switch up my workouts (I do a lot of WarriorZ workouts at home because of my work schedule). I think my body is getting used to it! Have a very happy September! I’m SO ready for pumpkin goodies, too!! ๐Ÿ™‚

  20. Kristen @ kristenione on September 2, 2013 at 11:01 am

    I’m definitely in for the decreasing processed foods goal. I have been trying to cut down on my sugar intake because I think it’s really messing with my energy lately. Love the Sept calendar!

  21. Alisha @ Alisha's Appetite on September 2, 2013 at 8:37 pm

    I’d love some weight lifting workouts focusing on certain muscles- you know the usual (legs, tri, bicep, back, etc.) I’ll definitely join you for eating minimally processed foods!

  22. Anna @ Fitness ร  la Anna on September 3, 2013 at 1:10 pm

    Perfect name for this month – thanks for sharing!

  23. Kelli @ HungryHobby on September 3, 2013 at 4:42 pm

    Thanks for posting this! Your workouts are always such a needed quick inspiration to my daily grind. In September I’m unofficially working on less added sugar, one week at a time. I’m not making any hard fast goals, just trying to cut back and reset my taste buds before Holiday treat time gets into full swing. Totally inspired by your week off from sugar ๐Ÿ™‚

  24. Michelle on September 13, 2013 at 10:52 am

    That leg burner is no joke! Repeated twice and then did the stairmaster and I can barely walk today! Amazing what can be done with just body weight…thanks for the new ideas to keep workouts interesting ๐Ÿ™‚

    • Fitnessista on September 13, 2013 at 4:26 pm

      awesome! i’m so glad you liked it ๐Ÿ™‚

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