Your Fall Fitness Plan

by Fitcoachion | Last Updated: September 17, 2020


A full fall fitness plan featuring lots of workouts you can do at home. 

Hi friends! I hope you’re having a wonderful day. It’s been a bit of a crazy week, so I wanted to re-share this post which has tons of new ideas for your fall fitness plans. I can’t believe the first day of fall is next week!

Fall is usually such a great time to turn over a new leaf, adjust your fitness plan, and set/assess goals as we head towards the end of the year. The last few months of the year are filled with so much joy… but also events, stress, and changes. This year is also going to be a different kind of year, with extra layers of stress and unknown. With the impending holiday season, it can be even more important to take time for your health and wellness, even though it’s more challenging.

lacing up

Just like last year, I put together a full fall fitness plan for you! This is a mix of strength, cardio, and rest, and as always, you can shuffle it around to fit your unique needs and schedule. As always, check with a doctor before making any fitness changes and honor your body.

squat

If you’re following along the barre bootcamp (wahoo!!), you can head into this plan when we finish up! Of course I’ll be posting lots of workouts in the meantime (and finally getting back into updating my YouTube channel and doing IG live workouts!). Then before we know it, Winter Shape Up will be here again. 🙂

Here’s what the weekly plan looks like:

A full fall fitness plan! Perfect for the next time you don't know what to do at the gym, or are looking for a plan to change up your routine. Cardio, strength, HIIT and rest. fitnessista.com

Sunday: OFF

Monday: HIIT + Core

Tuesday: Easy steady state (for this one, you’ll do 30-45 minutes of easy steady state cardio. Keep your heart rate in the same range for the workout, and pick something you enjoy, like walking, running, dancing, kickboxing or spinning)

Wednesday: Total body strength + sweat

Thursday: OFF

Friday: Upper body blast + quick cardio

Saturday: Lower body burn + Hills

HIIT + Core workout:

This workout combines HIIT training with some of my favorite core moves. Here is the standing core exercise how-to, and remember that you can always keep it low-impact by eliminating the jump of the movement. Keep one foot on the floor at all times if you need to. To modify the planks, you can do these against a wall, or on the floor on your knees. Make sure to keep your hips down and in line with your torso.

Total body strength + sweat

This is a total body workout with some HIIT intervals mixed in. Remember that you can keep it low-impact and can modify the push-ups by completing these on your knees, or against the wall. Try to do more push-ups in each round!

Upper body blast + quick cardio

This workout includes some challenging and intense upper body moves. Try to go heavy on the weights, so you really have to push yourself to finish the last couple of reps. (Make sure that even though you’re challenging yourself, you’re still using proper form. If you don’t have access to battle ropes, no worries. You can do push-ups or medicine ball slams instead.

Lower body burn + hills

This is another one that I want you to challenge yourself with the weights! If you’re used to doing these moves, try adding a resistance band loop, or holding a heavy plate or dumbbell. If the single leg squats are too intense, try lighter single leg presses on the leg press machine. If you don’t have a TRX, try the hamstring curls with your feet on a stability ball.

So friends, I’d love to hear your personal and fitness goals are we head into fall!

Here are mine:

Fitness: Be back to my strength training fitness by the end of the year. I’ve been doing tons of cardio this entire time, but have really slacked on the strength training front. I want to feel strong again, so I’m making this a focus.

Personal: Bring back the meditation practice. When I get busy or stressed, meditation is the first thing to drop out of my routine, which makes zero sense since it’s the time I need it the most! Anyway, I’m bringing it back because as the year goes on, I know I’m going to need it.

Have a wonderful day and I’ll see ya in the am with Friday Faves.

xoxo

Gina

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