Fall is here but it definitely doesn’t feel like it here in Santa Monica! Even though the leaves aren’t falling, I’m reminded of my favorite fall activities growing up in the midwest. I created these exercises when I was living in Chicago and pregnant with my oldest, Landon. Hence, my sister modeling all the exercises. I decided this fall to put them into a full workout for you. There is a PDF/JPG at the bottom so you can print out the workout or save it to your phone. It’s also available on Pinterest HERE if you want to pin it or share it. Feel free to have your kids join you or even use props!
Because I know how busy you are, one recommendation I have is to simply take this workout and repeat it as many times through in the amount of time you have. For instance, if you have only 15 minutes to workout, do the entire circuit on the right, rest 30-60 seconds, repeat left, rest 30-60 seconds, repeat right . . . until the time runs out. This will hopefully encourage you to hustle and push harder.
Otherwise, just follow the directions below or on your PDF. Your magic number in this workout is 8. Each exercise is performed 8 times. You do 8 repetitions of each of the 4 exercises leading with your right leg. Rest for 30-60 seconds. Repeat all the exercises leading with your left leg. Rest and repeat the entire circuit (on the right and the left) 3 more times.
RAKE IT UP:
Clasp your hands together as if you are holding a rake (pic 1). Step out to the right with your right leg and into a side lunge, so the left leg stays straight (pic 2). Slowly rake the leaves (and you) back to the center pile. Moving counter-clockwise step to the angle into a corner lunge, so that the back leg bends (pic 3) and come back together again. Finally, lunge straight to the front (pic 4). With your back leg bent and your arms reaching forward. Repeat all three lunges 6 times through before rep eating on the other side. ***The key to raking leaves is using your entire body!
Arms are at your chest ready to catch a Football. Picking your Feet up as high as you can, run to your right – right, left, right, so you land with the left knee up (pic 1). Run to the left – left, right, left (pic 2). Run to the back – right, left, right & swing your arms and torso back to catch the ball (pic 3). Run to the front -left,right,left and throw the ball (pic 4). This is a great core and cardiovascular speed & agility exercise. And yes, it will require you to think!
PUMPKIN ROLL & APPLE HOP:
Open up your hips and keep your chest lifted as you squat down to pick up a pumpkin. Instead of picking it back up, stay low and walk forward in your squat right, left, right, left, as you roll your pumpkin across the pumpkin patch (Pumpkin Roll pic). Reach up to the right as you pick an apple, lifting your left leg up and out on the diagonal. As you reach up, push off your supporting leg and hop into the air (Apple Hop pic), squeezing your butt and abs. Squat back down to do your Pumpkin Roll but walk backwards this time – right, left, right, left. Repeat your Apple Hop – right, left, right, left.
Take a big step forward with the right foot into a lunge (pic 1), as if you were hiking up a hill. Take your hands to the slippery ground in front of your right leg (pic 2). Walk your right leg straight back and then your left to meet in plank (pic 3). Walk your right leg forward into a lunge (pic 4) & stand up bringing the feet together (pic 5). Begin slowly and gradually pick up speed. This is a great total body exercise working legs, core, and shoulders. As you pick up speed you will also feel a cardiovascular challenge.
Please leave any questions or comments you have in the section below. Share with your friends and make sure to download the attached JPG or PDF.
PDF Download: sara-haley_fall-fun_final