Welcome to the Fall Fit Challenge. If you missed my Fall Fitness Challenge Intro, you might want to read it first.

I will update this page the day before each workout to make sure you have the info first thing in the morning. Here are some guidelines:

Do some light, gentle, movements to get the blood flowing before you begin.
Strive to do the number of seconds or reps even if you have to take a break.
Modify as needed but try to keep the exercises difficult.
Focus on keeping your form and engaging your core.

S = seconds so 20s means 20 seconds.
See disclaimer below.

Week 6 – Repeat each set of daily exercises at least 3 times.

Welcome back! I hope you took the past week for active rest and enjoyed recovery.

Saturday: Rest

Friday: Plank 45s, Mountain Climbers 20s, Burpees 10, Side Angle Stretch hold for 30 seconds.

Thursday: Cat/Cow Stretch 10 of each, Side Plank 30s, Reverse Snow Angels (no weight) 30s, Shoulder Taps 15 (each time you tap a shoulder = 1), Burpees 10.

Wednesday: Rest day.

Tuesday: Plank 45s, Push Ups 10, Squats 50, Side Planks 45s, Lunges with twist 15 per side

Monday: Plank 45s, Push Ups 15, Mountain Climbers 30s, Burpees 15, Side Angle Stretch hold for 30 seconds.

Sunday: Plank 60s, Push Ups 12, Squats 40 + Jump Squats 10, Side Plank 60s (both sides) , Reverse Snow Angels (no weight) 20s, Brettzels 30s per side.

Week 5 – Now for something completely different

Hopefully you have been following along and working hard. Take this week off! Not off from being active just let your muscles recover from these workouts. Go for a swim, take some yoga, run or bike – just do something to keep moving.

Week 4 – Repeat each set of daily exercises at least 3 (THIS IS NEW) times.

Saturday: Rest.

Friday: Plank 45s, Push Ups 10, Mountain Climbers 30s, Burpees 10, Side Angle Stretch hold for 30 seconds.

Thursday: Cat/Cow Stretch 10 of each, Side Plank 30s, Reverse Snow Angels (no weight) 30s, Shoulder Taps 15 (each time you tap a shoulder = 1), Burpees 10.

Wednesday: Rest

Tuesday: Push Ups 10, Squats 50, Side Planks 45s, Lunges with twist 15 per side

Monday: Plank 45s, Mountain Climbers 30s, Burpees 15, Side Angle Stretch hold for 30 seconds.

Sunday: Plank 45s, Push Ups 10, Squats 40 + Jump Squats 10, Side Plank 45s (both sides) , Reverse Snow Angels (no weight) 20s, Brettzels 30s per side.

Week 3 – Repeat each set of daily exercises at least 2 times.

Saturday: Rest

Friday: Plank 30s, Mountain Climbers 30s, Burpees 10, Side Angle Stretch hold for 30 seconds.

Thursday: Cat/Cow Stretch 10 of each, Side Plank 30s, Reverse Snow Angels (no weight) 30s, Shoulder Taps 10 (each time you tap a shoulder = 1).

Wednesday: Rest

Tuesday: Plank 30s, Push Ups 10, Squats 50, Side Planks 30s, Lunges with twist 10 per side

https://youtu.be/C6PZg83RnDI 

Monday: Plank 30s, Push Ups 8, Mountain Climbers 20s, Burpees 10, Side Angle Stretch hold for 30 seconds.

Sunday:  Plank 30s, Push Ups 8, Squats 30 + Jump Squats 10, Side Plank 30s (both sides) , Reverse Snow Angels (no weight) 20s, Brettzels 30s per side.

Week 2 – Repeat each set of daily exercises at least 2 times.

Saturday: Rest

Friday: Side Plank 30s, Mountain Climbers 20s, Burpees 10, Side Angle Stretch hold for 30 seconds.

Thursday: Cat/Cow Stretch 10 of each, Side Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1), Push ups 8, Reverse Snow Angels (no weight) 20s, Burpees 10.

Wednesday: Rest

Tuesday: Plank 30s, Squats 20, Side Planks 30s, Lunges with twist 10 per side

Monday: Plank 30s, Push Ups 8, Mountain Climbers 20s, Reverse Snow Angels (no weight) 20s, Jump Squats 10, Side Angle Stretch hold for 30 seconds.

Sunday: Plank 30s, Push Ups 8, Side Plank 20s (both sides), Squats 40, Brettzels 30s per side.

Week 1 – Repeat each set of daily exercises at least 2 times.

Saturday: Rest!

Friday: Plank 30s, Mountain Climbers 20s, Push Ups 8, Reverse Snow Angels (no weight) 20s, Burpees 10, Side Angle Stretch hold for 30 seconds.

Thursday: Cat/Cow Stretch 10 of each, Side Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1), Burpees 10.

Wednesday – Rest

Tuesday: Plank 30s, Push Ups 8, Squats 20, Side Planks 30s, Reverse Snow Angels (no weight) 20s, Lunges 10 per side.

Monday: Plank 20s, Shoulder Taps 10 (each time you tap a shoulder = 1), Squats 20, Side Angle Stretch hold for 30 seconds.

 

Sunday: Cat/Cow Stretch 10 of each, Plank 20s, Push Ups 8, Reverse Snow Angels (no weight) 20s, Side Plank 20s (both sides), Squats 20.

Cat/Cow Stretch

Push Up

Squats

Plank/Side Plank

Reverse SnowAngels

 

DISCLAIMER:

Like all those other fitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner and only with their consent.