FTOC Fitness Program: Fall Workout

As the leaves start to change and the air gets crisp, there’s no better time to embrace the beauty of fall while staying committed to your fitness journey. With autumn’s arrival, we have the opportunity to refresh our workout routines and enjoy the fresh air of the outdoors. In this blog post, we’ll introduce you to four workouts crafted by our weight resistance trainer, Chris. Get up, get ready and cue this Spotify playlist to keep your motivation soaring! Let’s get ready to fall into fitness and make this autumn season your healthiest yet!

Fall Workout Step-by-Step

Bodyweight Squats: Sets 2-5, Reps 3-20

Start with both feet set about shoulder width apart, you can have a slight toe out to help with squat depth. Slowly descend the hips towards the ground into a squatting position (as deep as you can comfortably go), keeping the full foot from heel to toe in contact with the ground, and return back to the starting position. 

Inverted push up:Sets 2-5, Reps 3-20

Start with the hands and feet on the ground with the hips raised to bring the back to a diagonal position towards the floor. Slowly bring your shoulders and head to within a few inches of the floor while maintaining an activated core and straight back. When you get to the lowest depth you comfortably can, press your body back up to the starting position using your hands and straightening your arms. Repeat. 

Plank with rear raise: Sets 2-5, Reps 4-20 Each Side

Start with the balls of your feet and forearms on the ground. Maintain an activated, tight core while keeping your body as straight as possible from the shoulders to the heels. Slowly raise your heel up behind you as high as you can while keeping your raised leg straight through the motion. Slowly bring the raised leg back to the starting position and repeat on the opposite side. 

Penguins: Sets 2-5, Reps 6-30 each side

Start by laying on your back with your knees raised and feet flat to the floor. The further out from your body and closer together your feet are, the more difficult the exercise will be. With your arms straight and to the sides of you and shoulders raised slightly off the ground, reach one hand to tap the same side heel by squeezing the sides of your core. Return to the start position and repeat on the opposite side. 

Fall is a season of change and transformation, so why not let it inspire your fitness journey? These workouts and playlist will help you stay motivated and engaged as you embrace the beauty of autumn and work toward your health and fitness goals. Learn more about our Wellness services, including weight resistance training, nutrition services, and more, by visiting our Wellness page. If you’re interested in working out with Chris, call 1(800) 597-7977 ext. 507 to schedule an appointment or visit our appointment page.