It’s the end of September, but fall is not in the air. Humidity is in the air. And mosquitoes. So we rolled around in the wet grass as the sun rose and slapped at bugs and complained a bit.

Real straightforward today, but two choices. Sometimes I get the feedback that we cover too much territory in a given workout, i.e. we do a lot of different exercises, but don’t get to enough reps to fatigue specific muscles. So I kept this one short, just three block of four exercises, and I gave the crew a choice.

They could superset each block, or they could go 1,2,3…1,2,3. I suggested 4 repetitions of Block 1 before moving on. As always, if you don’t have stairs or a hill to run, figure out a substitution. Every cardio blast should raise your heart rate 20bpm or more.

Block 1
Arms	10 x Curls
Legs	10 x Reverse Lunges
Core	10 x Leg Lifts
Cardio	Run the Stairs

Block 2
Arms	10 x Push Ups
Legs	10 x Squat Jumps
Core	40 x Russian Twists
Cardio	10 x Burpees

Block 3
Arms	Lateral Raises
Legs	20 x Speed Skaters
Core	10 x Sit Ups
Cardio	Hill Run