Seasonal shake-up: A no fail Fall workout

Are you ready to harvest your healthiest you this fall? Don’t wait for the new year to roll around to get fit.  Globs of gravy, candied crap, and holiday hangovers are around the corner, so now is the perfect time to get ahead of your belly’s curve by pulverizing those pesky pounds with this high-intensity interval circuit.

How it works: 3 exercises, with 60 seconds of stationary running between each exercise.  Rest for 60 seconds at the end of a full circuit.  Repeat entire circuit 3-5 times.

Jump Squat Hops

10-12 repetitions
Engage your abs, keep your shoulders back and rest your body weight in your heels as you prepare to launch into a forward jump.  Hinge back at the hips so the thighs are parallel to the ground and explode forward, landing softly on your feet.  Fire up your quads, glutes, and hamstrings by staying deep your squat stance as you hop back three times.  Repeat.

A video posted by Ashley Blake (@ashleyblake18) on Oct 17, 2016

60 second stationary run

Step ups

10-12 repetitions per side
Using a sturdy bench or chair, step up through your right heel and drive the left leg up so the knee is bent at a 90 degree angle.  Keep your pace smooth and speedy as you continue stepping up through the right foot for 10-12 repetitions.  Switch sides and repeat. 

Safety note: Protect the knees by pushing your body weight through the heels.   As always, practice these step ups slowly, to ensure you have proper form and alignment.

A video posted by Ashley Blake (@ashleyblake18) on Oct 17, 2016

60 second stationary run

Burpee Spin

10-12 repetitions
Bump up your burn with a burpee that adds a little spin to the standard squat thrust.  Begin by standing tall, with the feet shoulder width apart.  Drop the hands down and shoot the feet back into a proper plank position.  Keep an eye on your form - shoulders are aligned above the hands, with the body forming a straight line from the shoulders to the heels.  Jump the feet forward into a deep squat.  Use the momentum from your squat to explode into a spin and repeat the same pattern.  Continue this back and forth sequence for 10-12 repetitions.

Safety note:  Keep the core engaged and the hips strong to avoid lower-back pains and strains.

A video posted by Ashley Blake (@ashleyblake18) on Oct 17, 2016

60 second stationary run

Make fitness your focus this fall.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.


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