Your Fall Fitness Plan

Hi friends! How are you? Hope that you’re having an amazing day! Sorry for disappearing on you yesterday. When I sat down to write my normal post, I had nothing for ya. Usually I feel like I have SO much to say and create and not enough time/manpower to do all of the things I want to do, so it’s rare to sit down and be completely stumped. I gave my brain a break, caught up on major chores, enjoyed some Grey’s Anatomy –I’m almost caught up for when it returns next week!- and today, I was able to put this beefy post together for ya.

Today is the first official day of fall!! It’s 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 are filled with so much joy… but also events, stress, and changes. 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.

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.

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:

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’m still lifting light weights and working on building up my cardio endurance. I CAN’T WAIT to practice yoga again.

Personal: Bring back the meditation practice. I got way too anxious leading up to my surgery, and stopping meditating cold turkey. (It’s silly that I would stop the thing that brings me so much peace and HELPS with anxiety. I know, I make no sense.) Anyway, I’m bringing it back because as the season gets busier, I know I’m going to need it.

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

xoxo

Gina

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