#FALLFIT NONSTOP PLAN

For the challenge- you will want to bookmark the #FallFitChallenge playlist on Youtube FOUND HERE. Organize the workouts on any day/ time you want, depending on your schedule and rest days.  Many of these workouts are short and can be done first thing in the morning with no equipment (Sally Up for instance--- the perfect wake up video).
Much of this challenge will require 2-a-day workouts but will NOT require more than 90min of working out per day.  +For Limited Mobility options- please scroll to the bottom.

WORKOUTS: 
5-6 days per wk/ focusing on HIIT w/ Resistance training.
Take 1 rest/restorative day per/wk. 
Video 1 is a warm up- (good for anytime). Use throughout the challenge as needed!


PRIZES:
1 entry per check in or hashtag use
Oakley lifestyle shades, 6KU single speed, and more. 
Winners will be announced on Friday October 7th
**Prizes will be shipped to US, Canada and UK ONLY.** but if you're outside those regions, I will totally send you an internet HIGHFIVE

 

WEEK 1 CHECKLIST
__ Video 1 Dynamic Warm Up
__ Video 2 Buns & Guns
     Video 3 The Quickie (3x's this week)
     __ Quickie (1)
     __ Quickie (2)
     __ Quickie (3)

__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more

WEEK 2 CHECKLIST
__ Video 1 Dynamic Warm Up
    
 Video 5 Mike's Extreme Burn  2x this wk
     ___ Mike's Extreme Burn (1)
     ___ Mike's Extreme Burn (2)
__ Video 3 The Quickie   *AND*   Video 2 Buns & Guns (same day)
     Sally Challenge (pushups Video 4 *OR* leg raises Video 13)  2x this week
    ___ Sallys (1)
    ___ Sallys  (2)
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more

WEEK 3 CHECKLIST
___  Video 2 Buns & Guns w/ dumbbells   PLUS   Video 6** (full sets of each move 2x)
**if you don't have access to a gym- sub with video 11 Summer Abs
___  Video 7** -- 3 sets
**if no gym- sub with Video 5 Extreme Burn
 Sally Challenge 2x this wk
___ Sally 1
___ Sally 2
___  HIIT Videos 8 & 9  (same day)
Plus 4 Cardio sessions:

__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
__ Cardio of Choice 20min or more
 

WEEK 4 CHECKLIST
Video 12 Mike's 60 Min Meta-Shred   2x this week!
___  60 Min Meta-Shred   (1)
___  60 Min Meta-Shred   (2)
Sally Up Challenge  3x/wk (pushups or leg raises)
___ Sally 1
___ Sally 2
___ Sally 3
___ Video 8 & 9 (in same day)
___ Gym day: Video 11& 6 (in same day)
**no gym sub Videos 11&10  (in same day)
3   30minute (minimum) cardio sessions, each time finishing with Video 11, Summer Abs
__ Cardio of Choice 30min or more, finishing w/ Video 11
__ Cardio of Choice 30min or more, finishing w/ Video 11
__ Cardio of Choice 30min or more, finishing w/ Video 11

 

TIPS: 

- CARB ALLOWANCE: You don't have to cut carbohydrates completely. Somewhere around 150-200 grams will help fuel your bodily functions and your workouts without any excess being wasted and converted to fat. For every extra full hour you spend exercising, you can add on 50-100 grams of carbs. 


-WORK OUT WHEN YOU HAVE THE MOST ENERGY: You want to have plenty of energy for your workouts, so timing is important. If you find that your energy levels are high without eating carbs before your morning workout, then you don't need the carbs. If you find your energy levels waning during your workout, then a protein shake and an apple before your workout can work well because they are easy to digest while fueling your body with ample protein and carbs. 

- EAT CARBS W/ PROTEIN Save your carb allowance for when you are eating protein. After a workout, eating carbs with protein in a roughly 2:1 ratio can help your body utilize the protein most effectively. 

- DRINKING: For this month- CUT caloric beverages (including alcohol and coffee with sugar) to 1 day/wk

- SUGARS ARE CARBS. That includes fruit, sauces, alcohol, sweets (duh). If you're going crazy missing sugar, try prunes, dark chocolate w 75% or higher cocao, or raw coconut/cocao powder treats (just read labels! some contain dates which are a great source of energy but also HIGH in natural sugar.) Artificial sweeteners are not encouraged, but you can use them if they help with cravings.

PRIZES:
1 entry per check in/hashtag use
Oakley lifestyle shades, 6KU single speed, and more. 
**Prizes will be shipped to US, Canada and UK ONLY.** but if you're outside those regions, I will totally send you an internet HIGHFIVE


+++LIMITED MOBILITY CHALLENGE+++


WEEK 1
Video 14 20minutes of the 20-40min Workout  -2x/wk
Plus 3  20minute (minimum) cardio sessions/wk

WEEK 2
Add in two more vids...
Video 15 No Crunch Abs 3x/wk
Plus 20min of Video 14   3x/wk
Plus 3 20minute (minimum) cardio sessions

WEEK 3
Video 15 No Crunch Abs 3x/wk
Plus 40min of Video 14   2x/wk, finishing with Video 17 5min Abs
Video 18 Pilazies 2x/wk
CARDIO: 4,  20minute (minimum) sessions

WEEK 4
Videos 14-18, 2x/wk PLUS
3 30minute (minimum) cardio sessions/wk plus, finishing with Video 17 5min Abs
+++END LIMITED MOBILITY OPTION+++