Nov 9, 2025

 by Amanda Jennings

Fall Into Fitness - Workouts Week 5

Monday's Protocol:

Warmup: Check out the warm-up slide. Take a few minutes and go through it 1 time. You can use a light kettlebell or dumbbell for the swings.  

GOAL: Back squats should be about 65% of your max. Higher rep count this week!

Workout Notes: EMOM: Do the first exercise is the first minute. Second exercise in the second minute. 3 rounds to total 6 minutes for each station. Take about 2 minutes to rest before starting th next block. 

Finisher: Try to get to 10,000 or more steps today! Go for a walk or jog!

Tuesdays's Protocol:

Warmup:

EMOM for 2 Rounds:  

Minute 1: 12 Arm circles forward and 12 arm circles backwards.

Minute 2: 10 Shoulder tap burpees

Minute 3: 8 Bicycle situps (8 each side)

GOAL: Chest press should be about 65% of your max. Higher rep count this week!

Workout Notes: You will do as many rounds of each exercise in 10 minutes. 12 reps of everything! 

Finisher: 40 Jumping Jacks + 10 Push Ups. 4 Rounds. 

Wednesday's Protocol:

Warmup: Check out the warm-up slide. Take a few minutes and go through it 2 times. 40 seconds of the first exercise followed by 20 seconds of a plank hold.  

GOAL: Station 1: As many rounds as possible. Station 2: You will start with 5 reps and add 1 rep each round. Station 3: Steady Cardio. Station 4: Finish the rep count! 

Workout Notes: Buy in for 60 seconds with the highlighted exercise. 7 minutes to work the station/reps. Buy out with the same highlighted exercise for the last 60 seconds. 

Finisher: 50 Sit Ups.

Thursdays's Protocol:

Warmup: Follow the slide for the warm-up.

GOAL: Heavy deadlifts today. 

Workout Notes:

Part 1 = 20 minutes. You will do 4 Rounds. Each round you will build on the deadlifts.

Minute 1 - Each ROUND you will increase the weight for Deadlifts.

Minute 2 - You will do 12 tempo lateral raise. 3 seconds up and 1 second down.

Minute 3 - Discus swings with 10 reps each side.

Minute 4 - You will run or row 300m. On a treadmill or outside its about 0.15 of a mile. Better hurry to get back to rest :)

Part 2 = 12 minutes. Weights need to be as prescribed if possible, or to your fitness level that is HARD. Every 2 minutes you will do all of the exercises listed.

Finisher: 800m row, walk or jog! Get a half mile in. 

Fridays's Protocol:

Warmup: Check out the warm-up slide.

GOAL: Keep the same weights as you increase in reps today!

Workout Notes: You will superset the 2 exercises. 2 reps of each, then 4, etc. and keep adding 2 reps until 6 minutes expires. Take about 1:30/2 minutes between the sets. 

Finisher: Can you walk or jog a mile today?! Lets make time!