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    Home » Fitness, Run & Tri

    Fall Circuit Workout!

    October 14, 2015 by Chrissy Carroll 5 Comments

    If fall is your favorite season, than look no further for an appropriate fall themed workout to challenge you!  I put this fall circuit workout together for a group the other day and we had a lot of fun with it.  It’s challenging but you can easily modify it as needed to fit your needs.

    You’ll want to start with a 5 minute warm up of your choice, which can be something simple like a quick walk or a comfortable jog, or hopping on the elliptical if you’re indoors at the gym.  You’ll then do each exercise listed as many times as you can in 60 seconds, followed by about 20-30 seconds of rest before moving onto the next exercise.  Once you get through all 7 exercises, repeat the circuit once more.  This will be about a 25 minute workout including the warm up.  If you want a longer workout, add in a third round.

    The only piece of equipment you’ll need for this is a resistance band, and a set of cones if you have them.  If you don’t have a set of cones, that’s no problem – you can create a course for a cone weave using whatever you have lying around (pillows, boxes, cans, etc).

    Here you go! (be sure to read below the image for links to “how-tos” for each exercise  and modification suggestions for each):

    This fall circuit workout is perfect for this time of year! It's about 25 minutes long and will challenge your entire body.

    If you’re not sure about how to do specific exercises, here are some images or videos of each to help you out:

    • Push-Ups – Regular or Modified
    • Alternating Side Lunges
    • Sprinting (no image for this one, just run!)
    • Wood Chop
    • Squat Jumps
    • Cone Weave – Set up 6-8 cones in a row, each fairly close together (maybe 2-3 feet in between).   Move as quickly as you can weaving between the cones.  When you reach the end jog forward about 20 feet then jog back to the start and repeat.
    • One armed row

    Exercise Specific Modifications:

    • Push-Ups – Modified on knees or against a wall/tree
    • Alternating Side Lunges – Don’t bring arm towards the ground; Don’t lunge as deep
    • Sprinting – Jog or Fast Walk
    • Wood Chop – Can choose from low to high OR high to low; Use easier resistance band
    • Squat Jumps – Squat halfway rather than to parallel; Don’t do dynamic jump and instead just come up to standing
    • Cone Weave – Jog or Fast Walk
    • One armed row – Use easier resistance band

    Overall Modifications:

    • Can reduce each exercise time from 60 seconds to whatever is reasonable for you
    • Can increase rest time between exercises

    Share with me:  Are you as excited about fall as I am?!  Have you ever done a fall-themed workout?  What’s your favorite way to work out this time of year?

    • Author
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    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian, RRCA Running Coach, and USAT Level I Triathlon Coach. She specializes in sharing training tips, sports nutrition information, and healthy recipes for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Comments

    1. Kat

      October 15, 2015 at 10:01 am

      I am SO excited about fall! Its still 90 degrees where Im at so it seems so far away, but all of the pumkins and fall decor have me really starting to get into the season! Great workout!

      Reply
      • Chrissy Carroll

        October 20, 2015 at 7:59 pm

        Haha – this past weekend it was only 40 degrees here, chilly! I can’t imagine it still being 90 right now. I’m enjoying the cooler fall weather and love this time of year.

        Reply
    2. Caroline S

      October 18, 2015 at 10:00 pm

      I’ve seen a couple of Fall themed workouts such as using a pumpkin for a weight. But nothing like this how you made Fall Favorites into workout moves! Very creative! Love it! Thanks for sharing!

      Reply
      • Chrissy Carroll

        October 20, 2015 at 7:57 pm

        Thank you Caroline! I had a fun time making it up and using it in my bootcamp class. Glad you like it 🙂

        Reply
    3. Jen

      October 31, 2017 at 8:55 am

      LOVE fall and this workout looks so fun!! Fall themed workouts are the best!

      Reply

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    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

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