As the air turns crisp and the days get shorter, staying active indoors becomes an enjoyable way to keep your fitness goals on track. With just a little space and some RBX Active gear, you can complete a full-body workout that’s perfect for the season.
This 30-minute fall-inspired at-home workout routine is designed to keep you moving and motivated, all from the comfort of your living room.
Let’s get started!
Warm-Up: Fall Flow (3 Minutes)
Before diving into your workout, it’s important to warm up your muscles and get your blood flowing. This quick warm-up is inspired by the smooth, flowing movements of a yoga routine, combined with dynamic stretches to prepare your body for the workout ahead.
- Cat-Cow Stretches (1 minute): Begin on your hands and knees. Inhale as you arch your back and lift your head (Cow Pose), then exhale as you round your back and tuck your chin (Cat Pose). Alternate slowly to loosen up your spine.
- Standing Side Stretches (1 minute): Stand tall with your feet shoulder-width apart. Reach your right arm over your head and bend to the left, feeling a stretch along your side. Hold for a few seconds, then switch sides.
- Arm Circles (1 minute): Extend your arms out to the sides and make small circles forward for 30 seconds, then reverse for another 30 seconds. This warms up your shoulders and arms.
Circuit 1: Strength & Stability (12 Minutes)
Focus on building strength and stability with these three exercises. Perform each exercise for 1 minute, rest for 30 seconds, and repeat the circuit twice.
- Squat to Press: Hold a pair of light dumbbells or water bottles at your shoulders. Lower into a squat, then press the weights overhead as you stand up.
- Plank with Shoulder Tap: Start in a plank position. Tap your right hand to your left shoulder, then return to the plank. Repeat with the other hand. Keep your hips steady to work your core.
- Reverse Lunge with Knee Drive: Step back into a reverse lunge, then drive your back knee forward as you stand up. Repeat on the other side.
Circuit 2: Cardio & Core (12 Minutes)
Get your heart rate up and work your core with this cardio and core-focused circuit. Perform each exercise for 1 minute, rest for 30 seconds, and repeat the circuit twice.
- Mountain Climbers: Start in a plank position and quickly alternate bringing your knees toward your chest. This move boosts your cardio and engages your core.
- Russian Twists: Sit on the floor with your knees bent and lean back slightly. Hold a weight or clasp your hands together. Twist your torso to the right, then to the left, tapping the floor on each side. This strengthens your obliques and core.
- Jump Squats: Lower into a squat, then explode upward into a jump. Land softly and go right into the next squat. This plyometric move increases your heart rate and strengthens your legs.
Cool Down: Autumn Stretch (3 Minutes)
Finish your workout with this gentle cool down to relax your muscles and ease back into your day.
- Forward Fold (1 minute): Stand with your feet hip-width apart. Hinge at the hips and fold forward, reaching for your toes. Let your head hang heavy to stretch your hamstrings and lower back.
- Child’s Pose (1 minute): Kneel on the floor and sit back on your heels. Reach your arms forward and rest your forehead on the ground, stretching your back and shoulders.
- Figure Four Stretch (1 minute): Lie on your back and cross your right ankle over your left knee. Thread your hands behind your left thigh and gently pull your leg toward you, stretching your hips. Switch sides.
Wrap Up Your Fall Workout
With this fall-inspired at-home workout routine, you can stay active and fit, no matter the weather outside.
Whether you're warming up with dynamic stretches, building strength and stability, or getting your heart pumping with cardio, RBX Active has you covered with the perfect gear to keep you comfortable and stylish.
So, roll out your mat, put on your favorite RBX outfit, and let’s make this fall your fittest season yet!
