Total Gym F(all) Star Challenge
A 60-Day Reset to Match the Season’s Shift
Part 2: Mid-Season Momentum + Workout #2
Maria Sollon, MS, CSCS, PES
Seasons change, and workouts should too!
We’re halfway through the F(all) Star Challenge, and you, my friend, are a workout star champ. Whether you’ve been powering through since day one or you’re just jumping in now, this is the perfect moment to refresh your routine and add a bold new challenge to the mix.
Fall is all about transition and so is this challenge. As the days get cooler and the leaves start to turn, your body thrives on fresh moves, new energy, and the thrill of progress.
🍂 F(all) Challenge Overview
The Total Gym F(all) Star Challenge keeps the momentum going strong through the second half of the season with fresh moves, crisp air, and the freedom to make it your own.Your mission stays simple:
- Complete 30 workouts in 60 days: Blend this new Total Gym routine with the kickoff workout (Part 1), opt for your TG go-to moves, and incorporate any other training you love.
- Layer in outdoor cardio whenever you can: brisk walks, bike rides, trail hikes, or even a playful leaf-crunching stroll all count.
- Log every sweat session to see your progress stack up and keep your drive alive.
👉 New here? No worries! Start anytime. (Link to Part 1)
Jump in today and work your way through the 30-workout goal at your own pace. Quick 10-minute bursts count. Double sessions count. Pilates, yoga, dance… those count too! Every movement is a win.
✏️ F(all) Star Tracking Chart
Your best accountability partner? A simple visual guide to track every workout and keep your momentum strong! Download the F(all) Star Tracking Chart to log:
- Date
- Workout Type (TG #1, TG #2, outdoor cardio, etc.)
- Workout Win (a small victory, like “extra reps” or “new trail discovered”)
Watching those boxes fill up is motivation you can see and celebrate your wins.
🍁 Total Gym Workout #2: The Mid-Season Burn
This fresh circuit layers cardio and strength to fire up every major muscle group and keep your body adapting. Adjust the incline to match your fitness level and keep your body challenged.
- Equipment: Low-Medium incline + AbCrunch accessory
- Format: 15-20 reps per move | 1–3 sets | Quick rests between exercises
- GB = Glideboard
The Circuit:
- Army Crawl: Core and shoulders work together as you crawl smoothly along the glideboard.
- Incline Push-Ups: Mix parallel and diamond stance push-ups (kneeling or straight legs) for a chest and triceps burn. (Modified: closed GB, Advanced: open GB)
- Incline Mountain Climbers: Drive knees in quickly for a heart-pounding burst. (Modified: closed GB, Advanced: open GB)
- Reverse Lunge + Repeaters (right): Glide back into a controlled reverse lunge, then drive into a fast repeater to build power, balance, and endurance.
- Lateral Lunge + Repeaters (right): With the same leg on the glideboard, face the side to glide into a lateral lunge to target glutes and inner thighs. Then pump out repeaters to challenge strength and stability.
- Squats or Squat Hops: Use the glideboard as a guide to sink into a deeper squat. Amp it up with quick, explosive hops to fire up your legs and elevate your heart rate.
- Repeat 4 & 5 on Left *
- AbCrunch Series:
- Knee Tucks
- Oblique Tucks
- Plank Hold or Pikes (finish strong!)
(Check out the video for a full demo of each move.)
🎃 Fun Fall Tips to Keep You Moving
- Soundtrack the Season: Build a new fall playlist—music makes your muscles want to move.
- Sip & Soothe: Blend a recovery smoothie with pumpkin spice or cinnamon for a post-workout reward. (Hello fall flavor lovers!)
- Celebrate Your Wins: Journal one highlight after each Total Gym session. Tracking progress fuels motivation.
- Layer Up & Head Out: Crisp air is perfect for brisk walks, outdoor circuits, or a quick post-workout stretch in nature.
🍂 Your Mid-Season Mindset
Halfway through the challenge is the sweet spot where you’ve built momentum, but there’s still plenty of room to grow. Use this second routine to push past plateaus, explore new strength, and celebrate the progress you’ve already earned.
Consistency is the goal, progress is the prize, and every workout counts!
Cheering you on with change,
Maria
@GROOVYSWEAT – Let’s connect and keep the fall vibes going!
(IG, FB, YouTube)