Total Gym F(all) Star Challenge
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 must too!
We’re halfway there F(all) Star Challengeand you my friend are a training champion. Whether you’ve been struggling since day one or just getting in now, this is the perfect time to shake up your routine and add a bold new challenge to the mix.
Fall is all about transition and so is this challenge. As the days grow cooler and the leaves begin to turn, your body thrives on fresh movement, new energy, and the thrill of progress.
🍂 F(all) Challenge overview
THE Total Gym F(all) Star Challenge keeps the momentum going strong into the second half of the season with fresh moves, fresh air and the freedom to make it your own. Your mission remains simple:
- Complete 30 workouts in 60 days: Combine this new Total Gym routine with the opening workout (Part 1), choose the TG moves and incorporate any other workout you love.
- Layer in outdoor cardio whenever you can: Brisk walks, bike rides, trail hikes, or even a playful leaf-crunching walk count.
- Record each sweat session to see your progress stack up and keep your movement alive.
👉 New here? No worries! Start anytime. (Link to Part 1)
Join today and work towards your 30-workout goal at your own pace. Fast 10 minute bursts count. Double sessions count. Pilates, yoga, dance… these count too! Every move is a win.
✏️ F(all) Star tracking chart
Your best accountability partner? A simple visual guide to track every workout and keep your momentum going! Download it F(all) Star tracking chart to record:
- Date
- Type of training (TG #1, TG #2, outdoor cardio, etc.)
- Victory in training (a small win, like “extra reps” or “new path discovered”)
Watching those boxes fill up is a motivator that you can see and celebrate your wins.
🍁 Total Gym Workout #2: The Mid-Season Burn
This fresh circuit layers cardio and strength to activate every major muscle group and keep your body adapting. Adjust the incline to match your fitness level and keep your body challenged.
- Equipment: Low-Mid incline + AbCrunch accessory
- Format: 15-20 repetitions per movement | 1–3 sets | Quick rests between exercises
- GB = Sliding Table
The circuit:
- Crawl army: Core and shoulders work together as you glide smoothly along the glide board.
- Incline Push-Ups: Mix in standing diamond push-ups (kneeling or straight legs) for a chest and tricep burn. (Modified: closed GB, Advanced: open GB)
- Climbers slope: Quickly drive the knees for a heart-pounding explosion. (Modified: closed GB, Advanced: open GB)
- Reverse Lunge + Repeaters (right): Slide back into a controlled reverse walk, then lead into a fast repeater to build strength, balance and endurance.
- Lateral Lunge + Repeaters (right): With the same foot on the glide board, look to the side to slide into a side walk to target the glutes and inner thighs. Then pump up the reps to challenge strength and stability.
- Occupancies or smallquat Hop: Use the glideboard as a guide to sink into a deeper squat. Top it off with quick, explosive hops to get your legs going and your heart rate up.
- AbCrunch Series:
- Knee stiffness
- Braided pleats
- Plank Hold or Pikes (hard!)
(Check out the video for a full demonstration of each move.)
🎃 Fun fall tips to keep you moving
- Soundtrack the Season: Create a new fall playlist—the music makes your muscles want to move.
- Drink and soothe: Blend a recovery smoothie with pumpkin spice or cinnamon for a post-workout reward. (Hello fall flavor lovers!)
- Celebrate your wins: Make a point after each Total Gym session. Monitoring progress fuels motivation.
- Layer Up & Head Out: The fresh air is perfect for brisk walks, outdoor tracks or a quick stretch after a workout 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 for growth. Use this second routine to break through plateaus, explore new strengths, and celebrate the progress you’ve already made.
Consistency is the goal, progress is the prize, and every workout counts!
They cheer you on with the change,
Mary
@GROOVYSWEAT – Let’s connect and keep the fall vibes going!
(IG, FB, YouTube)
