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Your fall fitness workout plan—customized by Emily Skye


Photo: Emily Skye
Photo: Emily Skye
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Letting go of your normal routine is part of what makes summer blissful. Beach days, travel plans, and backyard barbecues often take precedence over hitting the gym—and when you do want to get in a workout, chances are you’d rather make the most of the sunshine and do it outside. But now that your suitcase and bikini are back in the closet (sigh) and your calendar is clearing up, getting your workouts back on track is likely front of mind (okay, after you get your fall shopping done).

Need a little guidance? Fitness powerhouse Emily Skye is here to help. Her F.I.T. program has attracted fans around the world thanks to its customizable features—her nutrition and workout plan accommodates any schedule or dietary need—and she’s racked up over 1.7 million followers on Instagram. Usually, you have to pay for Skye’s services, but she’s offering up her hard-core fall fitness plan here, just for Well+Good readers.

These circuits were all crafted by Skye, can be done at home with minimal equipment, and are designed to tone your entire body. Scroll down for a full seven-day plan, to be repeated as needed.

She’ll also be kicking things off with an Instagram takeover on Saturday, September 10—follow along on the Well+Good Instagram to see what a day in her life is really like.

Keep reading for Skye’s customized fall fitness plan.

Get Started
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Emily Skye
Photo: Declan Redmond & Emily Skye

Sunday

The following workout consists of four moves. Each move will be completed one after the other, with as little rest as possible between the moves. Once you have completed all four moves, this counts for one completed round. You then rest for 90 seconds. Complete a total of six rounds of this workout. (Click here for a printable PDF of this workout.) 

1. Two-phase air squat (12 reps): Stand with legs shoulder-width apart and do a deep squat, pushing your butt back until you feel a tightness in your hamstrings. Hold for two counts and squeeze your butt as you stand back up.

2. Forward lunge (12 reps per side): Stand with your hands on your hips. Step forward, lowering your hips so your right thigh is parallel to the floor and your left knee is in a 90-degree bend. Return to standing.

3. No-weight single leg Romanian deadlift (6 reps per side): Balance on one leg, bending slightly. Bend forward at the waist, keeping your back flat. Use your abs to help bring yourself back up.

4. Single-leg glute bridge (12 reps on each leg): Lay on the floor with your feet flat on the ground, knees bent. With your abs activated, lift one leg off the floor pulling your knee into your chest. Extend your hips, raising your glutes off the floor, with your core still activated. Lower into the starting position.

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Emily Skye
Photo: Declan Redmond & Emily Skye

Monday

The idea of this workout is to maintain intensity. For this particular routine, you can decide how much rest you want in between moves (this workout consists of four different ones). When you have completed all four moves, you’ve finished one round of the circuit. Complete six rounds in total for this workout. (Click here for a printable PDF of this workout.) 

1. Push-ups (12 reps): If you are able to complete all your push-ups on your toes, feel free to do so. If at any stage it becomes too challenging, go to your knees to complete the reps.

2. Chair tricep dips (12 reps): Sit on the very edge of a chair with your hands on the edge. Bend your elbows 90 degrees and lower your torso toward the floor. Straighten your arms and pull your body up.

3. Mountain climbers (20 reps): Get into push-up position. Keeping your arms straight and back flat, raise one knee to your chest and then alternate, quickly.

4. V-ups (20 reps): Lie on the floor with your legs straight in front of you. Use your abs to pull your body up, touching your toes with your hands. Slowly lower yourself back down. 

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Emily Skye
Photo: Declan Redmond & Emily Skye

Tuesday

This workout consists of four different moves. With each move, perform as many reps as you can in 60 seconds. After 60 seconds, rest for 45 seconds. Complete four sets of each move in this workout. (Click here for a printable PDF of this workout.) 

1. Bulgarian split squat: Using the sofa as a makeshift bench, put one foot flat on the floor and the other foot resting on the sofa. Lower your back knee until it touches the floor. Come back to the starting position, and then repeat on the other side.

2. Reverse crunch: Lie down flat on the floor with your hands by your side. Lift your feet off the floor, keeping your abs tight, and pull your knees to your chest. Release into the starting position.

3. Split jumps: Start in a lunge. Jump as high as possible, swinging your arms for momentum. Bring your legs together as you jump, then land in lunge position.

4. Butterfly kicks: Lie on the floor with your hands behind your butt. With your legs slightly raised, flutter your feet quickly, keeping your abs tight. 

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Emily Skye
Photo: Declan Redmond & Emily Syke

Wednesday

There are five different moves in this workout. Complete each move, one after the other, with 30 seconds rest in between moves. When you have gone through all five moves, you have completed one round. Complete a total of six rounds for this workout. (Click here for a printable PDF of this workout.) 

1. Modified burpee (12 reps): Start standing, legs hip-width apart. Bring your hands down to the floor and bend your knees, coming onto your tip-toes. Step back one leg at a time, into a plank position. Bring your legs back to your hands, one at a time. Stand up.

2. Sit-throughs (8 reps on each side): Start in a squatted-down position, on your tip-toes, with both hands flat on the floor. Lift your right foot and sweep it to the left side, rotating your body so your right hand is on the floor while your left hand is raised. Return to the starting position.

3. Leg lowers (10 reps): Lie flat on the floor with your legs straight in front of you and your arms at your side. Keeping your core activated, slowly lift your legs up to a 90-degree angle, and then slowly lower back down.

4. Side plank (30 seconds per side): Balance on one forearm, bent at 90 degrees, keeping the rest of your body completely straight and keeping your core activated the entire time.

5. Plank leg lift (10 reps per side): Start in a plank. Lift one leg off the ground, raising it to hip height, keeping the core activated. Hold for two seconds before bringing back down.

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Emily Skye
Photo: Declan Redmond & Emily Syke

Thursday

The following workout consists of five moves. Each move will be completed one after the other, with as little rest as possible in between the moves. Once you have completed all five moves, this counts for one completed round. Then rest for 90 seconds. Complete a total of six rounds of this workout. (Click here for a printable PDF of this workout.)

1. Plank push-up (12 reps): Start in push-up position, arms straight. Go onto your forearms, one at a time, while staying on your tip-toes. Straighten your arms out, one at a time.

2. Alternating lunges (12 reps): From a standing position, lunge forward so the front thigh is parallel to the ground and the back knee is almost touching the ground. Return to standing. 

3. Diamond tricep push-up (12 reps): Get into a modified push-up position (on your knees), with your hands close together, forming a diamond. Lower into a push-up and come back up.

4. Lying leg crossovers (10 reps per leg): Lie down so your feet are straight out in front of you, slightly elevated, with your arms at your side. Use your core to pull one leg across the other side of your body. Bring it back around, into starting position.

5. Plank rotation (5 reps per side): Start in a plank. Twist your body, coming up onto one arm, straightening the other arm and reaching it toward the ceiling. Come back to starting position.

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Emily Skye
Photo: Declan Redmond & Emily Syke

Friday

The idea of this workout is to maintain intensity. For this particular workout you can decide how much rest you want in between moves. It consists of four different moves; when you have completed all of them, you have completed one round of the circuit. Complete six rounds in total for this workout. (Click here for a printable PDF of this workout.) 

1. Side lunge push-off (10 reps per side): Stand with your feet apart. Take a big step to the side, bending one knee and keeping the other one straight. Come back to the starting position.

2. Spiderman climbers (10 reps per side): Start in a plank position. Using your core, bring your left foot up toward your left arm, bending the knee at 90 degrees. Bring it back into the start position and alternate sides.

3. Curtsy lunge (10 reps per side): Stand with feet shoulder-length apart. Step one leg back, bending both knees. Return to standing.

4. Bicycle crunch (12 reps per side): Start in sit-up position, with your hands behind your head. Touch your right elbow to your left knee, using your abs. Return to starting position. Switch sides. 

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Emily Skye
Photo: Declan Redmond & Emily Skye

Saturday

With this workout you will complete all moves, one after the other, with as little rest as possible. The workout consists of four moves; when you have completed all of them, you have completed one round of the circuit. You can determine your own amount of rest at the end of each round. Complete a total of five rounds for this workout. (Click here for a printable PDF of this workout.) 

1. Modified burpees (12 reps): Start standing, legs hip-width apart. Bring your hands down to the floor and bend your knees, coming onto your tip-toes. Step back one leg at a time, into a plank position. Bring your legs back to your hands, one at a time. Stand up.

2. V-ups (20 reps): Lie on the floor with your legs straight in front of you. Use your abs to pull your body up, touching your toes with your hands. Slowly lower yourself back down. 

3. In & out squat jumps (15 jumps): Stand with your feet together, and your elbows bent slightly pointing out. Jump, bringing your legs apart, and touching your elbows to your knees. Jump back into the start position.

4. Grasshoppers (10 reps per leg): Start in a plank. Bring your right leg under your body so that your shin and left forearm touch. Return to start position.

Temperatures may be dropping, but your workout routine is heating up! Check out our Fall Fitness Preview, your guide to having your healthiest fall yet. And make sure to mark your calendars: Well+Good’s annual Ftiness Biathlon in NYC is back this October 22.