It's fall y'all... I am not from the south I just like the way that statement flows. Fall is such a beautiful season and a time of transition. The days are shorter and colder but our bodies and mind need this change. Coming off the craziness of summer this is a great time to rest, reflect and maybe refuel. Autumn is about creativity, introspection and harvesting.
Let's kick a little change into our workout for this new season. The workout below is more of a focus on strengthening, I have included some cardio ideas, but if your schedule permits spend some time outside for your cardio.
Fall Workout...I did this as a timed workout, each exercise 40 seconds working/20 seconds rest (transition) repeat each sequence 2 times. Use dumbbells or your own body weight. Feel free to slip in your cardio for 45 seconds - 1 minute before you move on to the next sequence. Here we go...
#1 Side delt lift with thumbs up
Bent over read delt lift
#2 Split squat alternating
Split squat all 1 leg
#3 Single arm row - each side (do your 40 seconds on each side than 20 second rest)
Tricep kickback - each side (same as above)
#4 Wide squat
Lunge fixed position - each side than rest
#5 Side bend alternating arms overhead - option to add dumbbell
Bicep curl with rotation single arm - each side than rest
#6 Supine dumbbell fly variation - see video
Supine lat pullover
#7 Plank sequence - see video
Reverse curl
Cardio ideas if you need, Squat jacks, jumping jacks, jump rope, mountain climbers, burpees, alternating lunges (no weights), march while pumping arms, jog in place.
Demo link
Sincerely,
Ricarda 'Ricki' Alleman
Be safe, be happy, be healthy 😊
💦💪💓
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