Outdoor October 2021

Calendar

Workout PDF

Workout Overviews

Full Body Lift

Full Body Fright

STRENGTH 

1. Dumbbell 1.5 hip thrust

3-4 x 6-8
Optional 5th set x10

Rest 2 minutes

Suggested filler: Adductor stretch with band rotation x 5-10 RL

2. Dumbbell bench press

3-4 x 6-8

Rest 2 minutes

Suggested filler: wrist banded plank clocks x 2-3 RL

3A. Single leg deadlift with foot on wall

3 x 6-8 RL

3B. Palloff press

2-3 x 5-10 RL

Rest 30 seconds

4. Tall kneeling band isometric hold with single arm overhead press

2-3 x 8-10 RL

Rest 60 seconds

IF TIME CARDIO FINISHER:

Set your timer for 6-8 minutes and complete as many reps as possible, resting as needed.

  • One arm racked + suitcase carry x 15 paces RL
  • Lateral skater hop x 20
  • Jumping jacks x 30

Upper Body Lift

Hocus Pocus

STRENGTH

1. Flexed arm hang

3-4 x 10-30 seconds

Rest 2 minutes

Suggested filler: Prone prisoner shoulder rotations x 5-10 

2. 1.5 push-up

3 x 5-10

Rest 1 minute

3A. Dead stop bent over single arm tripod row

3 x 6-8 RL

3B. TRX chest fly

3 x 8-10

Rest 1 minute

4. Iron angels

2-3 x 10-12

Rest 1 minute

IF TIME CARDIO + ARM FINISHER: 

Perform each move for 30 seconds, one right after the other, resting as needed. Complete 3-5
rounds.

  • Ball slams or squat jumps
  • Biceps curls
  •  Ball slams or squat jumps
  • Skullcrushers

Lower Body Lift

Gluteober

STRENGTH

1. Heels elevated goblet 1.5 squat

3-4 x 6-8

Rest 2 minutes

Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL

2A. Skater step-up

3 x 6-8 RL

2B. Straight arm plank with alternating leg lift

2-3 x 5-10 RL

Rest 60 seconds

3A. Band pull-through

3 x 10-15 

3B. Side lying hip abductions

2-3 x 15-20 RL

Rest 60 seconds

IF TIME CARDIO FINISHER:

Perform for 30 seconds on and rest 30 seconds. Complete 5 rounds for a 5 minute finisher.

Clean > squat > swing

Weekend Warrior

Spooky Sets

Cash In 1 minute:

  • Plank to alternating downward dog

7 minute AMRAP:

  • One arm racked reverse lunge with pronated grip + slight rotation x 5-10 RL
  • Bridge to dumbbell pullover x 5-10

7 minute AMRAP:

  • Hands elevated triceps kickback x  5-10 RL
  • Sumo squat to halo x 10 total

Cash Out 2 minutes:

  • Hammer curls

Bonus Cardio

Witchy Three

15-20 minute AMRAP:

  • Step up with knee drive x 2, 4, 6, 8, etc.
  • Squat stand to squat jump x 2, 4, 6, 8, etc.
  • Toe taps x 20 every time

Bonus Core

Creepy Crawler

1A. Frankenstein twist

2-3 x 8-10 RL

1B. Body saw

2-3 x 5-10

Rest 60 seconds

1C. Bear crawl

2-3 x 3-4

Rest 60 seconds


Additional Resources

Events

This month, Athena will be hosting a Facebook LIVE training on circadian rhythm and how it affects your fitness goals. Save the Date for Wednesday, October 6th at 1:00pm EST. If you can’t make it, a replay will be posted.