30-Day Fall Workout
Now that the scorching sun at blazing temperatures is in the past, it’s time to get moving. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Here is an easy-to-follow 30-day fall workout.
Day 1. Leg Day
•20 Lunges (alternating legs)
•20 Squats
•20 Slow Mountain Climbers
Repeat 4x followed by 2 min rest between sets
Day 2. Fat Burn
•15 minutes of dancing or a 20-minute walk or run
•25 Jumping Jacks
•25 High Knees
•25 Jumping Jacks
•25 High Knees
Repeat 4x followed by 2 min rest between sets
Day 3. REST
Day 4. Abs Day
•20 Crunches with or without a 10-15 lb. dumbbell
•20 Twists
•20 Scissor Kicks
Repeat 4x followed by 1 min rest between sets
Day 5. REST
Day 6. Leg Day
•20 Squats
•20 Side Leg Raises (each leg)
•20 Donkey Kicks (alternating legs)
Repeat 4x followed by 2 min rest between sets
Day 7. Arm Day
•12 Tricep Dips
•3 Pushups
•12 Tricep Dips
•3 Pushups
•12 Tricep Dips
Repeat 4x followed by 2 min rest between sets
Day 8. REST
Day 9. Fat Burn
•2 min walk
•1 min run, 1 min walk
•2 min run, 2 min walk
•3 min run, 3 min walk
•4 min run, 4 min walk
•3 min walk
Day 10. REST
Day 11. Butt and Abs
•20 Leg raises
•20 Scissors
•20 Crunches with or without a 10-15 lb. dumbbell
•20 Glute Bridges with or without a 10-15 lb. dumbbell
Repeat 4x followed by 2 min rest between sets
Day 12. Fat Burn
•20 min jog or run
•15 minutes of dancing
Day 13. REST
Day 14. Leg Day
•20 Curtsy lunge (alternating legs)
•20 Jump squats
•20 Side Leg Raises (each leg)
Repeat 4x followed by 2 min rest between sets
Day 15. REST
Day 16. Abs and Core
•30-sec elbow plank
•15-sec right-side plank
•15-sec left-side plank
•30-sec elbow plank
Repeat 5x followed by 2 min rest between sets
Day 17. Arm Day
•15 Tricep Dips
•4 Pushups
•15 Tricep Dips
•4 Pushups
•15 Tricep Dips
Repeat 5x followed by 2 min rest between sets
Day 18. REST
Day 19. Fat Burn
•20 Jumping Jacks
•20 Plank Jacks
•20 Burpees
Repeat 5x followed by 2 min rest between sets
Day 20. REST
Day 21. Leg Day
•20 Lunges (alternating legs)
•20 Squats
•20 Slow Mountain Climbers
Repeat 5x followed by 2 min rest between sets
Day 22. Abs
•20 Crunches with or without a 10-15 lb. dumbbell
•20 Twists
•20 Scissor Kicks
Repeat 5x followed by 1 min rest between sets
Day 23. REST
Day 24. Strength Day
•20 min jog or run
•30-sec Squat hold
•30-sec Elbow plank
•30-sec Hollow body hold
Repeat 3x followed by 2 min rest between sets
Day 25. REST
Day 26. Arm Day
•20 Tricep Dips
•5 Pushups
•20 Tricep Dips
•5 Pushups
•20 Tricep Dips
Repeat 5x followed by 2 min rest between sets
Day 27. Fat Burn
•30 min jog or run
Day 28. REST
Day 29. Butt and Abs
•20 Leg raises
•20 Scissors
•20 Crunches with or without a 10-15 lb. dumbbell
•20 Glute Bridges with or without a 10-15 lb. dumbbell
Repeat 5x followed by 2 min rest between sets
Day 30. Stretch
•1 min Toe touches
•1 min Glute stretch
•1 min Hamstring stretch
•1 min Triceps stretch
•1 min Calf stretch
Congratulations! You committed to 30 days of movement and self-care.
