A Warming Workout Routine That's Perfect For Fall
Fall is enticing us, and soon temperatures outside will be dropping. But don't let a dip in degrees inhibit you from exercising in your surroundings—literally.
Before winter fully coats us with her white glory, maximize the rest of this warmish weather and keep your workouts outdoors before we're confined to our warm and cozy homes. Over at Le Sweat, we are a community for those who are "working on working out" and are here to help you on your journey.
Hang with me here and do this 30-minute outdoor workout I designed that doubles as a workout you can take indoors when the temperature drops.
(3 sets of 5 repetitions for each leg)
For safety and exercise efficiency reasons, start any and all workouts with a warm-up. I stole this exercise from my yoga teacher, and it has since become my go-to warm-up move. It fires up the hips, thighs, glutes, and core for all of my sweat sessions.
Starting position for this exercise will be downward-facing dog. From downward dog, transition into three-legged dog, with the right leg lifted. Bring right knee to the chest. Pause and return to start.
Bring your right knee to the left elbow. Pause and return to start. Bring right knee to the right elbow. Pause and return to start. Repeat.
Plank Jack + Sexy Spider
3 sets of 12 reps (1 rep = a jack + a sexxy spider per leg)
The cardio and strength involved in this move will get the blood flowing while working the core and sculpting the arms and shoulders.
Start in a pushup plank. Using a jumping-jack motion, jump the legs to wider-than-hip distance, and immediately jump back to starting position. Bring your right knee toward your right elbow by "crunching" the side of your body. Replace your right foot, switch, and repeat on the left side. Repeat exercise starting with plank jack.
Curtsy Lunge + Squat.
3 sets of 12 reps on each side (24x total per set)
You don't have to be a ballerina to do this graceful exercise that will strengthen the glutes and thighs. It's one of my favorite exercises that the glutes love.
Start with feet wider than hip distance with your toes slightly pointed out. Bring right foot behind left foot and lunge. Return to starting position and squat. At the top of the squat, repeat move on opposite side.
3 sets of 10 reps on each side (for a total of 20x)
This is a dynamic move that doesn't take a whole lot of open space. Perfect for after your run in the park, or in the park sans the run. It's a great source for cardio and an overall full-body workout that targets the hips and thighs.
Start in an athletic position, feet wider than hip-distance apart, knees slightly bent, and hips moving backward. Jump to the right side, swinging the left foot behind the right foot. Use the core to stabilize and balance the body; tap the left hand to the right toe. Immediately propel the weight from the right side of the body to the left, landing on the left foot; swing the right leg back and touch right hand to the left toe. Repeat.
The classic pushup is one of the simplest, most challenging exercise to date and can be done anywhere. Focusing on arm and core strength, the pushup is a great way to add strength training to any workout.
Breathe out on the way up, driving the heels backward to help keep the body rigid. Come down to knees for modification.
Side Lunge + Hop
3 sets of 10 reps on each leg.
Combining two moves into one exercise is a fantastic way to amp up the intensity and incorporate other muscles in the challenge. Side lunges are a great way to open the body up while still working out the hips and thighs. The added hip and leg lift will add some lower-ab use.
Starting with your feet together, lunge to the right side, bending through the right knee. Keep weight in the heel/middle of the right foot for stability. Move the hips backward, keep the back flat with the chest up. At the bottom of the lunge, explode up by pressing through the right foot, bringing the right knee toward the belly button. Immediately return to a side lunge and repeat. Switch legs after 10 reps.