Temperatures are dropping, days are getting shorter, TV shows are premiering, and the gym is getting emptier by the day. Like a musician’s sophomore album, when it comes to exercise, Fall is the season for slumping.

But even as a grandmaster of solo Netflix and chilling, making gains in any setting isn’t as hard as it seems. As start, ask yourself “What would Ronda Rousey, or Serena, or any of your athletic idols do?”  They would put in work.

So, to get you started: here’s 1 tune and 3 moves you can do in anywhere, especially in a backyard:

Tune: “The Force” by Super Duper Kyle

1.The Jumping Jack: Essential for getting your heart going, this simple movement  will make sweat.  Start with 3 sets of 15.

2. The Pivoting Jumping Squat: A jumping squat with a twist from side to side, work your glutes and thighs with this challenging move. Feel the burn with 3 sets of 10.  Remember that 1 repetition = a full jump from left to right and right to left.

3. The Toe Touch: Keep your arms and back straight and try to make your toes and hands meet with this core exercise. Do 3 sets of 15 with your core tight.

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Learn more moves and discover new tunes @grillzandgranola on Instagram.

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