Get Strong Workout Challenge Fall 2022

It’s fall and it’s time for our yearly workout challenge. This year’s focus is on getting strong or getting stronger and like past years you can do this challenge 4 different ways for one month or up to 3 months. The workout calendar and all the instructions are below and plenty of supporting videos are coming all month too.

Fall 2022 Get Strong Workout Challenge featuring HITT MISS & LISS Intervals

The focus of this challenge is to improve mobility, total body strength, cardio endurance, coordination, balance, agility, stability as well as flexibility and body composition.  It’s for anybody wanting an athletic body in balance or people wanting to push outside their comfort zone for increased weight loss or effortless weight maintenance. 

Challenge Instructions & Calendar

The Get Strong Workout Challenge is very easy to follow.  Pick one of the 4 workouts options then just use the calendar to complete the workouts from the option you chose. This challenge features workouts I created as well as workouts by other experts so you’re sure to get a wide variety of options that will keep you motivated all month.

The fall challenge workout calendar download is here!

Total Body +HIIT - Follow all the sections below or as many as you have time to do.  There is a day 2 option that allows you to mix it up a bit more.

Warmup 7-10 minutes:  Spend 60 seconds on each movement pattern, focus on good spinal alignment, relaxed breathing, core activation, scapular retraction, hip and foot placement.  Continue with Circuit 1...

1. Arm Circles and Swimmers

2. Neck Rotations & Torso Rotations

3. Standing Hip Rotations front to back & back to front

4. Jumping Jacks & Predator 

5. Squat to Reverse Lunges

6. Plank Walk Out to Knee Taps

Circuit 1 for 2 rounds 13 minutes:  Perform each exercise in the circuit for 45 seconds with 15 seconds of recovery between exercises.  After 1 round rest for 1 minute and repeat.  Continue with cardio intervals...

1. Alternating Reverse Lunge Knee Drive 

2. Plank Walkout to Jacks or Star Jump

3. Squat Jump or Lateral Squat  

4. Reverse Plank Tabletop 

5. Side Lunge to 1 Leg Balance 

6. Single Leg Deadlift 

Cardio Intervals 2-4 minutes:  of variable intensity intervals going through basic cardio moves: jumping jacks, high knees march, ladder type drills, mountain climbers, lunge kicks, squat thrusts.  Continue with circuit 2...

Circuit 2 for 2 rounds 13 minutes:  Perform each exercise for 45 seconds with 15 seconds recovery between exercises.  After 1 round rest for 1 minute and repeat.

1. Band Pull Squat 

2. Plank to Knees Push-up to Downdog

3. Squat Band Pull Apart 

4. Standing Bird-dog or Warrior 3 

5. Bridge with Alt. Knee Drive 

6. Dying Bug Leg Lower Variations

Cool Down & Stretch 10-12 minutes: Spend 1-2 minutes on dynamic and static stretches, focus on slow breathing, alignment, maintain core engaged 

1. Walking Quad Stretch 

2. Frankenstein Walk 

3. Deep Lunge with Twist 

4. Cat Dog to Thread the Needle 

5. Supine Figure Four or Pigeon

6. Supine Lower Body Twist or Bent Leg Wiper 

Day 2 Option:

Warmup 7-10 minutes:  Spend 60 seconds on each movement pattern, focus on good spinal alignment, relaxed breathing, core activation, scapular retraction, hip and foot placement.  Continue with Circuit 1...

1. Arm Circles and Swimmers

2. Neck Rotations & Torso Rotations

3. Standing Hip Rotations front to back & back to front

4. Jumping Jacks of Predator Jacks

5. Squat to Reverse Lunges

6. Plank Walk Out to Knee Taps

Circuit 1 for 2 rounds 13 minutes:  Perform each exercise in the circuit for 45 seconds with 15 seconds of recovery between exercises.  After 1 round rest for 1 minute and repeat.  Continue with cardio intervals...

1. Squat Kicks

2. Press to Plank Hold

3. Lunge Hop

4. Band Row or Pull

5. Single Leg Deadlift to Knee Drive

6. High Knees with Twist

Circuit 2 for 2 rounds 13 minutes:  Perform each exercise in the circuit for 45 seconds with 15 seconds of recovery between exercises.  After one round rest for 1 minute then repeat.  Finish with cool down stretches…

1. Squat. Squat to Downdog

2. Single Leg Bridge

3. Plank Knee In

4. Prone Back Extensions

5. Leg Raise Crunch

6. Lower Body Rotation

What’s the difference between HIIT MISS & LISS Cardio? 

The big difference between the 3 types of cardio is intensity.  On HIIT days you’ll train short very intense bursts.  On MISS days you’ll work the moderate intensity steady state cardio for a longer time.  So about 20-40 minutes of moderate pace on a cardio machine or brisk hill walk is usually great.  On LISS days you’ll work low intensity steady state cardio which means 45 minutes to several hours of walking or hiking that feel slower paced and not very hard.  A 5 mile walk on an easy trail that takes 3 hours would be a good LISS workout. 

Dynamic Stretch vs. Active Recovery

Like all forms of cardio your recovery can vary greatly from challenging mobility and flexibility to hardcore foam roller work to easy relaxing recovery with a massage tool or even an actual massage.   Remember that this is your challenge so your choices should reflect what works best for your body’s needs.

Get Strong Workout Challenge Tips:  

1. Perfection is not required.  Just do your best!

2. Set some short term goals that will keep you motivated.

3. Set some long term goals that will help you push a bit harder.

4. Get support from like minded people or ask a friend to join you.

5. Train at the most convenient time.

6. Modify everything to your needs from exercises to gear to location.

7. Track your workouts and your meals for self accountability.