🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!
🗓️ Dates: October 1 – October 31
🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)
💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!
*Score = Reps (1 Rep = 1 Mile)
Athletes Notes
SCORE = REPS (1 REP = 1 MILE)
5:00 Clock
25 Jumping Jacks
5 Single Leg RDLs (each)
5 Elbow to Floor Lunge Stretches (each)
5 Jumping Split Squat (each)
5 Sit Ups
Athletes Notes
5 Minutes to work through as many rounds as you can.
- Jumping Jacks
- Bodyweight Single Leg RDL
- Elbow to Floor Stretch with Rotation
- Jumping Split Squats all 5 left, then all 5 right
- Sit Ups
3 sets (1 set every 3 Minutes)
16 Bodyweight Step Back Lunges (left)
16 Bodyweight Step Back Lunges (right)
6 Birddogs (each)
Athletes Notes
Demo Videos
Flow
0:00 – 3:00 16 Step Back Lunges (left), 16 Step Back Lunges (right), 6 Bird Dogs (left), 6 Bird Dogs (right)….rest the remainder of the time.
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Scaled and Mayhem Moms
Only adjustment is to complete as Wall Assisted Step Back Lunges if needed
3 Rounds:
15 Bodyweight Sumo Deadlift High Pulls
30 seconds of Sit Ups
-rest 90 seconds-
3 Rounds:
15 Towel Bicep Curls or Banded Bicep Curls
30 seconds of Leg Lifts
Athletes Notes
Workout Strategy and Flow
- Bodyweight Sumo Deadlift High Pull – really focus on squeezing the butt and back at the top of each rep. Don’t focus too much on speed here, but rather on the best form. If you have access to a backpack or light object, try incorporating that in!!
- Sit Ups – we got 30 seconds to work here!! Find a number is round 1 and aim to stick with that number for the next 2 rounds!!
- Towel Bicep Curls OR Banded Bicep Curls – make it a goal to complete the 15 unbroken each round. FEEL THE BURN 🙂
- Leg Lifts – same idea as the sit ups
FLOW
15 Bodyweight Sumo Deadlift High Pulls, 30 seconds of Sit Ups, 15 Bodyweight Sumo Deadlift High Pulls, 30 seconds of Sit Ups, 15 Bodyweight Sumo Deadlift High Pulls, 30 seconds of Sit Ups
-rest 90 seconds-
15 Towel Bicep Curls, 30 seconds of Leg Lifts, 15 Towel Bicep Curls, 30 seconds of Leg Lifts, 15 Towel Bicep Curls, 30 seconds of Leg Lifts
Backpack Option
3 Rounds:
15 Backpack Sumo Deadlift High Pull
30 seconds of Backpack Sit Up
-rest 90 seconds-
3 Rounds:
15 Backpack Bicep Curl
30 seconds of Leg Lifts
Scaled and Mayhem Moms
3 Rounds:
15 Bodyweight Sumo Deadlift High Pull
30 seconds of Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 90 seconds-
3 Rounds:
15 Towel Bicep Curls OR Banded Bicep Curls
15 seconds of Modified Bicycle Kick (left)
15 seconds of Modified Bicycle Kick (right)
3 sets (1 set every 3 Minutes)
12 Single Dumbbell Step Back Lunges (left)
12 Single Dumbbell Step Back Lunges (right)
6 Bird Dogs (each)
Athletes Notes
Demo Videos
- Single Dumbbell Step back Lunges – holding the dumbbell however you would like.
- Birddog
Flow
0:00 – 3:00 12 Single Dumbbell Step Back Lunges (left), 12 Single Dumbbell Step Back Lunges (right), 6 Bird Dogs (left), 6 Bird Dogs (right)….rest the remainder of the time.
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Mayhem Moms
No modifications, switch to bodyweight version if needed
3 Rounds:
15 Single Dumbbell Sumo Deadlift High Pull (left) (50/35)
15 Single Dumbbell Sumo Deadlift High Pull (right) (50/35)
30 seconds of Sit Ups
-rest 90 seconds-
3 Rounds:
15 Crush Grip Dumbbell Bicep Curls (50/35)
30 seconds of Leg Lifts
Athletes Notes
Workout Strategy and Flow
- Single Dumbbell Sumo Deadlift High Pull – all about the hips here!!!! Be explosive. This should NOT be a sumo deadlift, pause, into an upright row…This should be a fluid motion that is generated from the power of your hips/legs.
- Sit Ups – we got 30 seconds to work here!! Find a number is round 1 and aim to stick with that number for the next 2 rounds!!
- Crush Grip Dumbbell Bicep Curl – make it a goal to complete the 15 unbroken each round. FEEL THE BURN 🙂
- Leg Lifts – same idea as the sit ups
FLOW
15 Single Dumbbell Sumo Deadlift High Pull (left), 15 Single Dumbbell Sumo Deadlift High Pull (right), 30 seconds of Sit Ups, 15 Single Dumbbell Sumo Deadlift High Pull (left), 15 Single Dumbbell Sumo Deadlift High Pull (right), 30 seconds of Sit Ups, 15 Single Dumbbell Sumo Deadlift High Pull (left), 15 Single Dumbbell Sumo Deadlift High Pull (right), 30 seconds of Sit Ups
-rest 90 seconds-
15 Crush Grip Dumbbell Bicep Curls, 30 seconds of Leg Lifts, 15 Crush Grip Dumbbell Bicep Curls, 30 seconds of Leg Lifts, 15 Crush Grip Dumbbell Bicep Curls, 30 seconds of Leg Lifts
Mayhem Moms
3 Rounds:
15 Single Dumbbell Sumo Deadlift High Pull (left) – elevated your dumbbell slightly if needed
15 Single Dumbbell Sumo Deadlift High Pull (right)
30 seconds of Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 90 seconds-
3 Rounds:
15 Crush Grip Dumbbell Bicep Curl
15 seconds of Modified Bicycle Kick (left)
15 seconds of Modified Bicycle Kick (right)