🎃 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
20 Tibialis Raises
10 Peterson Step Ups (each)
5 Adductor Rock Backs (each)
5 Box Step Ups (each)
1 Single Dumbbell Hang Snatch (each) – Minimal Only
*Minimal – add single dumbbell to step ups after 3:00
Athletes Notes
6 Minutes to work through as many rounds as you can.
- Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
- Peterson Step Ups – watch this video for progressions. You can elevate your foot OR complete these without elevating your foot.
- Adductor Rock Backs
- Box Step Up
- Single Dumbbell Hang Snatch
5 sets
30 Box Step Overs (24″/20″)
15 V-Ups
9 Single Arm X-Jumps (no jump)(left)
9 Single Arm X-Jumps (no jump)(right)
-rest 90 seconds between sets-
Time Cap per set: 2:30
Athletes Notes
Workout Strategy and Flow
- We want to push the pace and intensity here in these sets!!! The time cap per set is 2:30.
- Box Step Over: We have to stay moving here, this will be cardio. Control your breathing and just focus on getting up and over the box. Remember that you don’t need to stand up all the way.
- V-Ups: these are definitely a challenging core movement. If you cannot do 15 without stopping, then plan to do 2 sets with a 2-4 second break. If you are having to take more than 2 breaks in the 15 reps, then you should scale this movement.
- Single Arm X-Jump No Jump : We want to be explosive with our hips. We must complete all 9 on one arm before we can switch to the other. Our goal should be to stay moving where we can do 9 unbroken reps!
Substitution
- V-Ups —> Tuck Ups or Modified Tuck Ups
Backpack Option
5 sets
21 Backpack Chair Step Ups (24″/20″)
15 V-Ups
18 Backpack Ground to Overhead
-rest 90 seconds between sets-
Scaled
5 sets
21 Step Up to Surface (if you’re feeling great and fast here, change these to 30 reps)
15 Quarter Sit Ups
18 Object Alternating Hang Snatch
-rest 90 seconds between sets-
Mayhem Moms
5 sets
21 Box Step Over or 21 alternating Lunge to Hip Extension
15 Modified Flutter Kick
9 Single Arm X-Jump No Jump (left)
9 Single Arm X-Jump No Jump (right)
-rest 90 seconds between sets-
5 sets
21 Single Dumbbell Box Step Overs (50/35) (24”/20”)
15 V-Ups
9 Dumbbell Snatch (left) (50/35)
9 Dumbbell Snatch (right) (50/35)
-rest 90 seconds between sets-
Time Cap per set: 2:30
Athletes Notes
Workout Strategy and Flow
- We want to push the pace and intensity here in these sets!!! The time cap per set is 2:30.
- Single Dumbbell Box Step Overs: the weight and box height should allow for steady movement. Remember that you don’t need to stand up all the way, just get up and over.
- V-Ups: these are definitely a challenging core movement. If you cannot do 15 without stopping, then plan to do 2 sets with a 2-4 second break. If you are having to take more than 2 breaks in the 15 reps, then you should scale this movement.
- Dumbbell Snatch: grip and rip!!! We want to be explosive with our hips and get that dumbbell up off the floor and overhead quickly. We must complete all 9 on one arm before we can switch to the other. The weight should allow for 9 unbroken reps!
Substitution
- V-Ups —> Tuck Ups or Modified Tuck Ups
Mayhem Moms
5 sets
21 Single Dumbbell Box Step Overs OR 10 Dumbbell Split Lunge (each)
15 Modified Flutter Kick
9 Dumbbell Snatch (left) – can go from the hang if needed
9 Dumbbell Snatch (right) – can go from the hang if needed
-rest 90 seconds between sets-
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes