🎃 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)
2 Rounds
16 Reverse Snow Angels
4 Slow Cat Cow
4 Dynamic Squat Stretches
8 Bodyweight Walking Lunges
…into….
2 Rounds:
4 Air Squats
2 Burpees
4 Single Dumbbell Push Press into 2 Single Dumbbell Overhead Walking Lunges (Each – Minimal Only)
Athletes Notes
5 Minutes to work through as many rounds as you can.
3 Rounds
10 second top of push up hold
10 second bottom of push up hold
10 second top of push up hold
30 seconds rest
Score = emoji
Athletes Notes
Demo Video
- Bottom of Push Up Hold
- Top of Push Up Hold AKA High Plank Hold
- Should not have a break / rest until the 30 second rest window.
Flow
0:00 – 0:10 top of Push Up Hold (aka High Plank)
0:10 – 0:20 bottom of Push Up Hold
0:20 – 0:30 top of Push Up Hold (aka High Plank)
0:30 – 1:00 rest
1:00 – 1:10 top of Push Up Hold (aka High Plank)
1:10 – 1:20 bottom of Push Up Hold
1:20 – 1:30 top of Push Up Hold (aka High Plank)
1:30 – 2:00 rest
2:00 – 2:10 top of Push Up Hold (aka High Plank)
2:10 – 2:20 bottom of Push Up Hold
2:20 – 2:30 top of Push Up Hold (aka High Plank)
Substitution
- If needed complete the top of the push up hold (aka high plank) on your knees as a Kneeling High Plank
- If the bottom of the push up hold is too difficult, you can switch to Bottom of Push Up Hold – on your knees
Scaled
3 Rounds
30 second Kneeling High Plank
30 second rest
Mayhem Moms
3 rounds
10 second Top of Push Up Hold AKA High Plank Hold or Kneeling High Plank
10 second Bottom of Push Up Hold – on your knees
10 second Top of Push Up Hold AKA High Plank Hold or Kneeling High Plank
30 seconds Rest
5 sets:
20 Air Squats
12 Lateral Burpees over the Line
10 Single Arm Overhead Bodyweight Walking Lunges (each)
-rest 90 seconds between sets-
Time Cap per set: 2:30 minutes
Athletes Notes
Score
- We are scoring the time it takes us to complete each set. Aiming for under 2:30 each set!!
Workout Strategy and Flow
- Woohoo, sweaty full body workout. LET’S GO. Gonna be a great way to start our week.
- Air Squats: These are at the beginning of the set so you should feel “fresh” attacking these.
- Lateral Burpee over the line : stay low when jumping over. You don’t have to stand up all the way. Breathe at the bottom of the burpee and focus on staying moving.
- Bodyweight Walking Lunge Arms Extended Overhead: Just ONE single arm extended overhead at a time. Even though you don’t have weight overhead, act as though you do. Focus on having strong shoulder position and keeping your arm close to your head in a stacked position.
Backpack Option
5 sets:
20 Backpack Back Squat
12 Backpack Lateral Burpees
20 Backpack Overhead Lunge
-rest 90 seconds between sets-
Scaled
5 sets:
20 Squat to Chair
12 Elevated Up Down with Jump
20 Wall Assisted Step Back Lunges
-rest 90 seconds between sets-
Mayhem Moms
5 Sets
20 Air Squats
12 Modified Burpee
10 Bodyweight Walking Lunge Single Arm Extended Overhead (each)
-rest 90 seconds between sets-
5 Sets
10 Alternating Dumbbell Squat Cleans (50/35)
12 Lateral Burpees over the Dumbbell
10 Single Dumbbell Overhead Walking Lunges (each) (50/35)
-rest 90 seconds between sets-
Time Cap per set: 2:30 minutes
Athletes Notes
Score
- We are scoring the time it takes us to complete each set. Aiming for under 2:30 each set!!
Workout Strategy and Flow
- Woohoo, sweaty full body workout. LET’S GO. Gonna be a great way to start our week.
- Alternating Dumbbell Squat Cleans: use your hips and be explosive. These are at the beginning of the set so you should feel “fresh” attacking these.
- Dumbbell Lateral Burpees: stay low when jumping over. You don’t have to stand up all the way. Breathe at the bottom of the burpee and focus on staying moving.
- Single Dumbbell Overhead Walking Lunge : these are going to likely be the most challenging part of this workout, especially with it being at the end of each set. Select a weight that allows for 10 unbroken on one side. Focus on having strong shoulder position and keeping your arm close to your head in a stacked position.
Substitution
- If the overhead walking lunges are extremely difficult, FIRST lower the weight and attempt them. If there is still a mobility or range of motion problem preventing you from completing these THEN you can scale to 10 Single Dumbbell Front Rack Lunges (each)
Mayhem Moms
5 Sets
10 Alternating Dumbbell Squat Cleans
12 Modified Burpee
10 Single Dumbbell Front Rack Lunges (each)
-rest 90 seconds between sets-
:30 Leaning Tricep Stretch
:30 Bicep Wall Stretch (each)
1:00 Leaning Child’s Pose
1:00 Seal Stretch
Athletes Notes