Celebrate the temperature drop, the light breeze, and the gorgeous scenery with this outdoor hill run. It works best if you can find a big hill that takes about one minute to run up, but if you don't have a hill, just sprint for the minute instead. That means you can do this workout inside on a treadmill if it's rainy. Just be prepared to get on and off the machine every minute.
Directions: Run uphill or sprint, then do the bodyweight move listed below. Run downhill or sprint, then do the bodyweight exercise listed below. Keep going until you've run up and down the hill three times. Repeat this entire workout three times, running up and down the hill a total of nine times. The entire workout should take about 30 minutes.
Descriptions for each move are detailed ahead. You can make this workout harder by running faster or increasing the incline. If it's too difficult, walk up part of the hill for one minute instead of running to the top.
Straighten your arms and lift your right arm toward the ceiling, twisting into a side plank to make a "T" shape with your body.
Rotate back to plank, placing your right palm on the floor to lower into a push-up.
This time, as you straighten your arms, rotate to the left, lifting the left arm up. Return to plank.
Complete 10 reps total.
1 / 6
Alternating Reverse Lunge
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Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
Step the left foot in and lunge back with the right foot.
Continue alternating for 20 reps total.
2 / 6
Triceps Dips
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Sit on the ground with your knees bent and your hands behind you, with your fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows; this completes one rep.
Do 10 reps total.
3 / 6
Sumo Squat
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Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
Do 30 squats.
4 / 6
Donkey Kicks
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From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you.
Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.
Take bigger hops as you're ready. Think about getting the hips over the shoulders, and, if possible, bring the soles of the feet to clap together. Use your core muscles to slowly and softly lower the feet back to the floor.
Take 10 hops.
5 / 6
Alternating Side Lunge
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Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge, with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
