Get Fit for Fall



by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

Happy first week of Fall!

Just because Summer has officially ended doesn’t mean we have to stop working on our “Beach Bod.” With our schedules filling up as we head into fall, one of the reasons we slack off on going to the gym is lack of time. This total body workout is centered around compound movements that allow for a quicker, more efficient workout. No excuse to not get that 30 minute workout in!! Compound exercises are movements that include multiple muscle groups and offer multiple benefits including increased workout efficiency, higher calorie burn, increased intramuscular coordination and movement efficiency, and cardiovascular and strength training components all in one!

Complete As Many Rounds As Possible (AMRAP) within 30 minutes!!

  • 10 Reps Back Squat
  • 10 Reps Good Mornings
  • 20 Reps Curtsy Lunges
  • 10 Reps Bent Over Rows
  • 30 Second Wall Sit + Overhead Hold
  • 10 Reps Squat Press
  • 20 Reps Push Up + Renegade Row
  • 15 Reps Suitcase Crunch
  • 30 Seconds Burpees

Video Guide

Back Squat, Good Mornings, Curtsy Lunges, Bent over row:

Squat Press:

Push up + Row:



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