When it comes to fitness, the autumn season is not traditionally a focal point for getting into shape for many people. Darker mornings, colder weather, tasty Halloween treats and calorie-laden Thanksgiving meals tend to encourage unhealthy habits that can make it tough to stay focused on health and fitness. Don’t “fall” into this common pitfall this autumn! Instead, follow this A+ AUTUMN Workout to stay on track through the fall season this year.
Perform this workout 2 to 3 times per week, depending on your fitness level and goals.
.CARDIO
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Treadmill Intervals
Equipment: Treadmill
Time: 10 Minutes
Instructions: Get on the treadmill and begin your workout with an 8-minute warmup. Then, following the chart below, perform 10 minutes of treadmill intervals based on your personal fitness level.
(Use the chart above as a guideline for specific speed recommendations based on your fitness level.)
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RESISTANCE & WEIGHT TRAINING
ARMS
Chin-Ups
Equipment: Pull-up bar or assisted pull-up machine (if you are unable to perform a chin-up without assistance).
Sets: 3 to 4
Reps: 15 to 25
Instructions: Start by gripping the pull-up bar with your palms facing in. Raise yourself up until your chin is just above the bar. Slowly lower yourself back down.
Dip Machine
Equipment: Seated dip machine
Sets: 3 to 4
Reps: 15 to 25
Instructions: Start by gripping both handles. Push the handles down until your arms are straight, and then, slowly raise the weight back up.
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ABS
Decline Medicine Ball Sit-Up
Equipment: Medicine ball & decline bench
Sets: 3 to 4
Reps: 15 to 25
Instructions: Start in the decline position with the medicine ball extended out above your head. Perform a full sit-up while bringing the medicine ball up to your knees. Slowly lower your body back into the decline position, bringing the medicine ball back above your head.
Ab Starfish
Equipment: Workout mat
Sets: 3 to 4
Reps: 15 to 25
Instructions: Lie on your back like a starfish. Now, use your stomach muscles to raise your arm and shoulder blade off the ground while raising your opposite leg up to the center of your body. Slowly lower your arm and leg until each is only a few inches off the ground then repeat the motion for your desired number of repetitions. Then, switch your arms and legs to perform the exercise again, completing an equal set on the other side.
AND LEGS
Dumbbell Lunge
Equipment: Dumbbells
Sets: 3 to 4
Reps: 8 to 12
Instructions: Start by standing with your feet no more than shoulder width apart while holding a dumbbell in each hand. Now step forward and slowly lower your hips until both of your legs are at about 90 degrees. Then, push off your front foot to reverse the motion.
Dumbbell Squats w/ Static Hold
Equipment: Dumbbells
Sets: 3 to 4
Reps: 8 to 12
Instructions: Grab an appropriate amount of weight based on your fitness level. Squat all the way down until your legs are at a 90-degree angle and hold that position for 3 seconds. Push yourself back up into standing position.
Check out another A+ example of a squat with a static hold here!
Continue to perform this workout 2 to 3 times per week for two weeks, then, check back for the next series of exercises to continue the A+ Autumn Workout!
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