Fall Fitness: Outdoor Exercise Circuits

September is here. Fall and winter are my favorite seasons of the year, with fall being my favorite season. Cooler and shorter days, along with beautiful fall foliage, are clear signs that autumn is here, as leaves turn vibrant shades of blue, red, purple, and orange.

I’m very grateful to live in an area with vibrant fall foliage colors.

Get outside and join me for the fun 30-Day Steps into September Challenge! What a great way to enjoy the fresh air and stay active. And a prerequisite for the holiday season. Too early, I love the holidays!

I am so excited that we are participating in the 30-Day Steps into September Challenge together outdoors. Here are some of my favorite bodyweight exercises.

They are perfect for building strength and maintaining fitness! You can add these movements before, after, or even between your cardio workouts.

To get the most out of your strength-training workout, do the following:

1. Perform each exercise for 1 minute.

2. Complete all five exercises with no rest.

3. Repeat for a total of 2 sets.

Have a great workout. Let me know your favorite bodyweight exercises.

Push-ups

1. Arms should be shoulder-width apart

2. Engage your abdominals

3. Slightly retract shoulder blades

4. Lower your chest towards the floor

5. Push off slowly to the starting position

Reverse Lunge

1. Stand tall with your feet hip-width apart and your hands on your hips.

2. Take a wide step backward with one leg.

3. Bend your front knee into a 90° angle without pushing your knee past your toes.

4. Simultaneously, bend your back knee into a 90° angle without touching the ground.

5. Drive through your front leg to push yourself back to the starting position.

Dips

1. Sit on top of a bench

2. Place both arms a few inches from your hips

3. Extend your legs forward (further away, more difficult; closer, less challenging)

4. Slide off the bench slowly and bend your elbows to a 90-degree angle

5. Push yourself back up to the starting position

Squats

1. Separate your legs shoulder-width apart and turn your feet out slightly.

2. Lower your body into a deep squat.

3. Keep your body weight on your heels, and your back straight with a slight forward tilt at the bottom of the squat.

4. Pushing through your heels, stand back up.

Straight Arm Planks

1. Begin in the plank position with straight arms and toes on the floor.

2. Keep your torso straight and your body in a straight line with no sagging or bending in the back.

3. Keep your head relaxed and eyes focused on the floor.

For your information, the American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity exercise per week.

You can meet recommendations through 30-60 minutes of moderate-intensity exercise (five days per week). 20-60 minutes of vigorous-intensity exercise (three days per week).

Strength training is recommended 2-3 times a week on non-consecutive days.