The A+ AUTUMN Workout – AEROBICS, ABS, ARMS & AWESOME Legs ALL-in-one

LA-Fitness-Blog-A-Plus-Autumn-Workout-Series

When it comes to fitness, the autumn season is not traditionally a focal point for getting into shape for many people. Darker mornings, colder weather, tasty Halloween treats and calorie-laden Thanksgiving meals tend to encourage unhealthy habits that can make it tough to stay focused on health and fitness. Don’t “fall” into this common pitfall this autumn! Instead, follow this A+ AUTUMN Workout to stay on track through the fall season this year.

Perform this workout 2 to 3 times per week, depending on your fitness level and goals.


.CARDIO

.

 Treadmill Intervals 

Equipment: Treadmill

Time: 10 Minutes

Instructions: Get on the treadmill and begin your workout with an 8-minute warmup. Then, following the chart below, perform 10 minutes of treadmill intervals based on your personal fitness level.LA-Fitness-Blog-Cardio-Chart-A+-Workout-FINAL (Use the chart above as a guideline for specific speed recommendations based on your fitness level.)

.


 RESISTANCE & WEIGHT TRAINING


ARMS

Chin-Ups

Equipment: Pull-up bar or assisted pull-up machine (if you are unable to perform a chin-up without assistance).

Sets: 3 to 4

Reps: 15 to 25

Instructions: Start by gripping the pull-up bar with your palms facing in. Raise yourself up until your chin is just above the bar. Slowly lower yourself back down.

Dip Machine

Equipment: Seated dip machine

Sets: 3 to 4

Reps: 15 to 25

Instructions: Start by gripping both handles. Push the handles down until your arms are straight, and then, slowly raise the weight back up.

.

ABS

Decline Medicine Ball Sit-Up

Equipment: Medicine ball & decline bench

Sets: 3 to 4

Reps: 15 to 25

Instructions: Start in the decline position with the medicine ball extended out above your head. Perform a full sit-up while bringing the medicine ball up to your knees. Slowly lower your body back into the decline position, bringing the medicine ball back above your head.

Ab Starfish

Equipment: Workout mat

Sets: 3 to 4

Reps: 15 to 25

Instructions: Lie on your back like a starfish. Now, use your stomach muscles to raise your arm and shoulder blade off the ground while raising your opposite leg up to the center of your body. Slowly lower your arm and leg until each is only a few inches off the ground then repeat the motion for your desired number of repetitions. Then, switch your arms and legs to perform the exercise again, completing an equal set on the other side.

 

AND LEGS

Dumbbell Lunge

Equipment: Dumbbells

Sets: 3 to 4

Reps: 8 to 12

Instructions: Start by standing with your feet no more than shoulder width apart while holding a dumbbell in each hand. Now step forward and slowly lower your hips until both of your legs are at about 90 degrees. Then, push off your front foot to reverse the motion.

Dumbbell Squats w/ Static Hold

Equipment: Dumbbells

Sets: 3 to 4

Reps: 8 to 12

Instructions: Grab an appropriate amount of weight based on your fitness level. Squat all the way down until your legs are at a 90-degree angle and hold that position for 3 seconds. Push yourself back up into standing position.

Check out another A+ example of a squat with a static hold here!


Continue to perform this workout 2 to 3 times per week for two weeks, then, check back for the next series of exercises to continue the A+ Autumn Workout!

For more great TOP TIPS be sure to come back every week and follow LIVING HEALTHY. To learn how CLICK HERE or go to blog.lafitness.com/join-our-community/

 

Posted on October 27, 2015, in Easy, fitness club, Fun, funny, funny fitness, Health, Helpful, LA Fitness, LA Fitness Blog - Living Healthy, LA Fitness Blog - Top Tips, la fitness reviews, LA Fitness Reviews - About, lafitness.com, Motivation, Motivational Tips, Simple, Top Tips, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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