🎃 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
10 Reverse Snow Angels
10 Alternating Scorpion Stretch (with 2 second pause)
10 Scap Only Push Ups
3 Push Up to Downward Dog
3 Pike Push Ups or Pike Shoulder Taps (L+R=1)
Athletes Notes
5 Minutes to work through as many rounds as you can.
*Complete at a Moderate Intensity
3 sets
20 Push Ups (RX+: 10 Archer Push Ups per side)
30 second Superman Hold
-rest 1:30 between sets-
-directly into-
3 sets
12 Pike Push Ups or 20 Kipping Handstand Push ups
30 second Wall Sit Hold
-rest 1:30 between sets-
-directly into-
For Time:
50 Sit Ups
50 Russian Twists (L+R=1)
50 second Hollow Hold
Score = total time, including rest
Athletes Notes
Scoring
Score = total time, including rest
- In the comment box of your results, put any modifications you made and the time it took you to complete the core finisher.
Workout Strategy and Flow
- Fun opportunity to get in an upper body pump and a core burner to finish.
- Remember this should be completed at a moderate intensity. This means a pace that allows for you to move steady, get a good sweat, but still have focus on quality movement!! That doesn’t mean there won’t be a challenge, it just means you shouldn’t be super out of breath doing today’s workout.
DEMO VIDEOS
- Push Ups // (RX+ Option: Archer Push Ups)
- Superman Hold
- Pike Push Up or Kipping Handstand Push Up
- Wall Sit
- Sit Ups
- Russian Twists
- Hollow Hold
FLOW
20 Push Ups, 30 second Superman Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
12 Pike Push Ups, 30 second Wall Sit Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
For Time: 50 Sit Ups, 50 Russian Twists (L+R=1). 50 second Hollow Hold
Substitutions
- Push Ups –> Knee Push Ups OR Incline Push Ups
- Pike Push Ups –> 20 Crush Grip Object Strict Press OR 12 Pike Shoulder Taps (L+R=1)
- Wall Sit Hold –> Wall Sit Hold at 45 degree angle
- Hollow Hold –> Boat Hold
*Complete at a Moderate Intensity
3 sets:
10 Single Arm Dumbbell Floor Press (left) (50/35)
10 Single Arm Dumbbell Floor Press (right) (50/35)
30 second Superman Hold
-rest 1:30 between sets-
-directly into-
3 sets:
10 Single Arm Dumbbell Push Press (left) (50/35)
10 Single Arm Dumbbell Push Press (right) (50/35)
30 second Wall Sit Hold
-rest 1:30 between sets-
-directly into-
For Time:
50 Sit Ups
50 Russian Twists (L+R=1)
50 second Hollow Hold
Score = total time, including rest
Athletes Notes
Scoring
Score = total time, including rest
- In the comment box of your results, put any modifications you made and the time it took you to complete the core finisher.
Workout Strategy and Flow
- Fun opportunity to get in an upper body pump and a core burner to finish.
- Remember this should be completed at a moderate intensity. This means a pace that allows for you to move steady, get a good sweat, but still have focus on quality movement!! That doesn’t mean there won’t be a challenge, it just means you shouldn’t be super out of breath doing today’s workout.
DEMO VIDEOS
- Single Arm Dumbbell Floor Press
- Superman Hold
- Single Dumbbell Push Press
- Wall Sit
- Sit Ups
- Russian Twists
- Hollow Hold
FLOW
10 Single Arm Dumbbell Floor Press (left) 10 Single Arm Dumbbell Floor Press (right), 30 second Superman Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
10 Single Arm Dumbbell Push Press (left), 10 Single Arm Dumbbell Push Press (right), 30 second Wall Sit Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
For Time: 50 Sit Ups, 50 Russian Twists (L+R=1). 50 second Hollow Hold
Substitutions
- Wall Sit Hold –> Wall Sit Hold at 45 degree angle
- Hollow Hold –> Boat Hold
Mayhem Moms
*Complete at a Moderate Intensity
3 sets:
10 Single Arm Dumbbell Floor Press (left) – complete at an incline if needed
10 Single Arm Dumbbell Floor Press (right) – complete at an incline if needed
15 second Bird Dog Hold (each)
-rest 1:30 between sets-
-directly into-
3 sets:
10 Single Dumbbell Push Press (left) – complete as strict press if needed
10 Single Dumbbell Push Press (right) – complete as strict press if needed
30 second Wall Sit
-rest 1:30 between sets-
-directly into-
For Time:
50 Quarter Sit Ups or PhysioBall Sit Ups
50 Heel Taps (L+R=1)
50 second Boat Hold
2 Rounds:
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Scaled
*Complete at a Moderate Intensity
3 sets
20 Elevated Knee Push Ups
20 – 30 second Superman Hold
-rest 1:30 between sets-
-directly into-
3 sets
20 Crush Grip Object Strict Press
30 second Wall Sit Hold at 45 degree angle
-rest 1:30 between sets-
-directly into-
For Time:
50 Quarter Sit Ups or PhysioBall Sit Ups
50 Heel Taps (L+R=1)
50 second Boat Hold
Mayhem Moms
*Complete at a Moderate Intensity
3 sets:
20 Knee Push Ups OR Incline Push Ups
15 second Bird Dog Hold (each)
-rest 1:30 between sets-
-directly into-
3 sets:
12 Pike Push Up OR Pike Shoulder Taps (L+R=1)
30 second Wall Sit
-rest 1:30 between sets-
-directly into-
For Time:
50 Quarter Sit Ups or PhysioBall Sit Ups
50 Heel Taps (L+R=1)
50 second Boat Hold