Don’t Fall Out of Shape

It’s starting to get cold out there and all you want to do is be cozy in your bed and not in the gym. The leaves are falling and so is your drive to get up and go stay active, fight the feeling! You are not a bear, you don’t need to hibernate. You’re certainly not an elephant that needs to consume pounds of food. Don’t let Fall ruin all the hard work you did in the Summer just because Starbucks brought out the Pumpkin Spice Latte. Once the Holidays roll up, we’ll all be throwing excuses left and right like an MLB pitcher pitching in the World Series, so make sure you use Fall to stay motivated and sweat away the icky weather.

Here is a quick workout that will get you all nice and sweaty, and in and out of the gym in less than 60 minutes. Be sure to always stay hydrated; drink plenty of fluids before, during and after your workout. Always start off with light weight and stick with it as you will be burning a lot of calories and completing a lot of repetitions.


Reshape your Body in 6 Weeks

Elliptical:
10 Minutes
BingeMagazine_FallFitness-Elliptical

Bicep Curl to Overhead Press
Beginners: 20 Reps | 5 lbs
Intermediate: 30 Reps | 10 lbs
Advance: 40 to 50 | 20 lbs
BingeMagazine_FallFitness-Bicep-Curl-Overhead-Press

Two Arm Curl: Waist to Chin (Close Bar Grip)
Beginners: 20 Reps | 5 lbs
Intermediate: 30 Reps | 10 lbs
Advance: 40 to 50 | 20 lbs
BingeMagazine_FallFitness-Two-ArmCurl-Waist-Chin-Close-Bar-Grip

Lateral Raise
Beginners: 20 Reps | 5 lbs
Intermediate: 30 Reps | 10 lbs
Advance: 40 to 50 | 20 lbs
BingeMagazine_FallFitness-Lateral-Raise

Bent Over Row: Single Arm
Beginners: 20 Reps | 5 lbs
Intermediate: 30 Reps | 10 lbs
Advance: 40 to 50 | 20 lbs
BingeMagazine_FallFitness-Bent-Over-Row-SingleArm

Dips (Seated or Standing)
Beginners: 20 Reps
Intermediate: 30 Reps
Advance: 40 to 50
0611_dip

Seated Crunch to Dumbbell Crossover Single Arm Punches
Beginners: 20 Reps | No Weight
Intermediate: 30 Reps | 2 lbs
Advance: 40 to 50 | 5-10 lbs
BingeMagazine_FallFitness_Dumbbell-Crossover-Punch


Hip Hops Abs - Get flat, sexy abs

Pushups (Women style and/or Men Style)
Beginners: 20 Reps (5 rest, 5 rest, 5 rest, 5 rest)
Intermediate: 30 Reps (10 rest, 10 rest, 10 rest)
Advance: 40 to 50 (Straight through)
BingeMagazine_FallFitness-WomanPushupBingeMagazine_FallFitness-Pushup

Side Planks (Each Side)
Beginners: 15 seconds| 2 times
Intermediate: 30 seconds | 2 times
Advance: 1 minute | 2 times
BingeMagazine_FallFitness-SidePlank

Planks (Abs)
Beginners: 15 seconds| 2 times
Intermediate: 30 seconds | 2 times
Advance: 1 minute | 2 times
BingeMagazine_FallFitness-Plank

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