4 Favorite Fall Workouts

Colder weather and darker days can make it difficult to stick to your workout routine this fall. But don’t let all of summer’s hard work go to waste! Build a fall workout plan that keeps you on track and in shape, just in time for the holidays.

In the summer, many people like to workout early to beat the heat, and once it gets cold they switch to after work exercise. You will have to try both to see which time is best for you and stick to that choice. With that, the fall season is the perfect time of the year to enjoy outdoor exercise activities. Whether it’s a hike, bike ride or just a walk around the block, make time to get outside and take advantage of the crisp cool air.

The fall season typically is more busy than the others, the gym might be packed with people looking to get in shape for the holidays or hiking trails may be backed up with those out enjoying the weather. To make things easier on you, here are 4 fan favorite fall workouts that will help you stay in shape this season.

Fall Pyramid Workout

60 Second Wall Sit

Stand with your back pressing against a wall.
Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor.
Hold this move as long as you can.

50 Walking Lunges

Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles.
The back knee should point toward, not touch the ground, and your front knee should be directly over the ankle.
Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.

40 Calf Raises

Stand on the edge of a step or aerobics platform.
The balls of your feet should be firmly planted on the step and your heels should hang over the edge.
Raise your heels a few inches above the edge of the step so you’re on your tiptoes.
Hold the position for a moment, then lower your heels below the platform, feeling the stretch in your calf muscles.

30 Squats

Stand facing forward with your chest up.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.
Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep.

20 Plie Squats

Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest.
Bend your knees, lowering your hips so your thighs are almost parallel with the floor. Keep your weight back in your heels and your knees tracking in line with feet.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement. This counts as one rep.

10 Single Leg Deadlifts (each side)

Stand with all your weight on your right foot, abs engaged and chest lifted.
Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.

Pumpkin Workout

Use a pumpkin as your weight! Complete each exercise with 3 sets of 12 reps.

Squat & Press

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing.

Glider Side Lunge

Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that’s not moving. This completes one rep.

Lateral Squat

Stand with your feet together.
Lead with your left leg, and step out to the side, lowering into a squat with your hips in line with your knees and your weight back in your heels.
Squeeze your glutes as you rise up and return to starting position. Then lead your right leg stepping to the side into a squat.

Russian Twist

Sit on the ground with your knees bent and your heels about a foot from your butt.
Slowly recline backward until you feel your lower abs engage. It is really important, and difficult, to keep your back straight, but don’t let it curve.
Place your arms out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the right. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the left. This completes one rep.

Lift & chop

Stand with feet hip-width apart holding a dumbbell between both hands over your left hip.
Lift your right leg and make a 90-degree angle.
Lift your arms across the body. Bring them back to the left hip.

Core

Complete 3 sets of 12 reps.

Crunches

Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.

Plank Leg Raise

Start in plank position on your forearms. Keep abs and butt tight and your body level.
Raise one leg to about hip height and hold there for a second or two. Then drop it back down.
Continue to alternate legs.

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands behind your head.
With your hands holding your head, slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
Exhale and go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
Alternate to twist to the other side while bringing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Scissor Kicks

Lie on your back on a mat with your legs extended out in front of you. Place your arms by your sides, palms down. You can also place your hands under your glutes below the small of your back, palms pressing into the floor.
Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.
Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle.
With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.
Continue the scissoring motion by slowly switching your legs up and down for the recommended amount of repetitions.

Plank (30 seconds)

Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push up.
Ground toes into the floor and squeeze glutes to stabilize your body.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

The Living Room Workout

Repeat these exercises 3 times for the ultimate workout.

15 Squat Jumps

Stand tall with your feet hip-width apart.
Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. Then press your feet down to explode off the floor and jump as high as you can.
Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

5 Push Ups

Get down on all fours, placing your ha
nds slightly wider than your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.

25 High Knees

Stand up straight and place your feet hip-width apart.
Place your hands palms down facing the floor.
Quickly bring your right knee up to meet your right hand, bring the same leg back to the ground and immediately bring the left knee up to meet your left hand.
Alternate knees with a hopping motion.
Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.

7 Burpees

Start from a standing position, then squat down and place your hands on the floor in front of you.
Quickly kick both feet out behind you so you are in a push up position, and then do one push up.
Bring your legs forward to go into a squatting position again, and jump up.

10 Lunge Kicks

Stand straight up with a tight core and flat back. Keep your head focused straight ahead as you step back with your right leg.
As you step forward into the starting position, launch the right leg into a front kick.
Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.

These fall workouts are guaranteed to give you a run for your money. Don’t let the progress you made this summer go to waste!

Fitness Journal | Posted on October 2, 2020

4 Favorite Fall Workouts

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