Total Gym F(all) Star Challenge
A 60-Day Reset to Match the Season’s Shift
Maria Sollon, MS, CSCS, PES
Seasons change, and workouts should too! As the sun sets on summer’s heat and fall’s crisp air rolls in, it’s the perfect time to refresh your routine. Change is in the air — literally, and your workouts can evolve right along with it.
I’ve got a bold, fall-flavored Total Gym challenge for you: the Total Gym F(all) Star Challenge, a 60-day invitation to move, sweat, and celebrate the power of transition.
This challenge isn’t about overhauling everything at once. It’s about three key shifts that keep you strong, balanced, and inspired:
- Embrace New Challenges: Test your mind and muscles with workouts that build strength, stamina, and flexibility. Fresh moves spark fresh results.
- Stay Consistent (No Matter Your Schedule): Your sweat sessions can be as quick as 10 minutes. Sometimes less is more when it comes to staying on track.
- Mix It Up: Add movement outside the Total Gym: a trail walk, a bike ride, or a hike through falling leaves. Variety keeps your body guessing and your spirit connected.
The Game Plan
- 30 Workouts in 60 Days. That’s the only rule. Any style counts: Total Gym, cardio, Pilates, or a crisp outdoor walk. Just log it.
- Within those 60 days, aim for at least 30 Total Gym workouts using this kickoff routine, your favorite TG moves, and any other workouts you love.
- Workout #1 launches Sept 22 (hello, first day of fall!) to spark your first 30 days.
- Workout #2 drops in late October to layer in fresh moves and keep your muscles challenged through the home stretch.
🍂 F(all) Star Tracking Chart
To stay accountable, use the Total Gym F(all) Star Challenge to record each of your 30 workouts over 60 days by logging:
- Date: When you completed the session.
- Workout Type & Time: Note whether you used the TG Kickoff Routine, another TG favorite, or a different activity along with the amount of workout time. Every minute counts!
- Fall Win: Jot down one small victory (ex: “stronger pull-ups,” “new playlist,” “beautiful sunset walk”).
Pro Tip: Tape this chart to your fridge, pin it near your Total Gym, or keep a digital version on your phone for easy updates. Watching your boxes fill is the ultimate motivation boost.
🍁 F(all) Star Challenge Kickoff: Total Gym Workout #1
This routine blends cardio + strength in a seamless circuit. Adjust the incline and variables to match your fitness goals:
- Build Strength: Gradually raise the incline over time to challenge your muscles.
- Shape & Tone: Increase reps or shorten rest for a metabolic burn.
Equipment: Pull-Up Bars + Squat Stand
Format: 15 reps per move | 1–3 sets | Quick rests between exercises
Circuit:
- Pull-Ups + Plyo: Pull strong, then add a small explosive hop for extra power.
- Decline Twists: Core on fire as you rotate side to side with control.
- Kneeling Glute Press + Plyo (Right): Press through the heel to target glutes and outer thigh.
- Side Lying Press + Plyo: Quick, light hops to keep the heart rate high.
- Repeat 3 & 4 on Left *
- Kneeling Bicep Rows + Plyo: Squeeze at the top, adding a pop for strength and cardio.
- Squat Stand Push-Ups + Plyo: Upper-body power meets core stability.
- Jog Crunch: Jog in place while crunching knees toward chest for a total-body burn.
(Be sure to watch the video for a full demo of each move.)
✨ Your Autumn Advantage
Cooler temps. Vibrant leaves. Longer nights. Each sign of the season is a cue to slow down, reset, and recommit. It’s a transformational time to remind yourself that your body thrives on change, too.
This is your moment to become a F(all) Star! Train stronger, sharper, and be ready for whatever the next season brings. Stay tuned for the next episode: F(all) Star Workout #2!
Cheering you on with change,
Maria
@GROOVYSWEAT
Let’s Connect on Social Media
