October 2025 Workouts
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This month’s routine is built to give you the perfect mix of strength and cardio, without feeling overwhelming. I’ve structured it around six workouts per week. Three resistance days, one HIIT day, and two treadmill-based aerobic days.
The strength workouts are focused and intentional: one lower body, one upper body, and one full body session. Each workout hits the major muscle groups without piling on endless sets, so you can train hard while still keeping things realistic and sustainable.
The aerobic side is where I’m pushing myself this month. I’ve added in treadmill intervals designed to actually challenge your cardiovascular system. Think endurance runs with planned walk/run intervals and sprint-based conditioning. This keeps the workouts purposeful instead of just logging random miles.
To round it out, I’ve also included a HIIT circuit that combines bodyweight and dumbbell movements (yes, burpees and mountain climbers made the cut!) for a quick but powerful session that gets your heart rate up while building strength.
My goal this month is to continue building muscle definition while also giving my heart and lungs the same attention I give to my lifts. If you’re looking for structure, balance, and workouts that don’t waste your time, this lineup is for you.
Take what works for you, try a few of these routines, and let me know how you’re feeling after a few weeks. I always love hearing your progress!
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1. Lower Body Strength
Repeat each exercise 4 sets (6-10 reps, 45–60s rest).
• Glutes: Dumbbell Step-Ups
• Hamstrings: Slider Hamstring Curls (or towel under heels on hardwood)
• Quads: Goblet Squat
• Calves: Standing Dumbbell Calf Raises
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2. Upper Body Strength
Repeat each exercise 4 sets (6-10 reps, 45–60s rest).
• Back: Bent Over Dumbbell Rows
• Chest: Dumbbell Floor Press
• Shoulders: Dumbbell Lateral Raises
• Biceps: Alternating Dumbbell Curls
• Triceps: Overhead Dumbbell Tricep Extensions
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3. Full Body Resistance
Repeat each exercise 4 sets (6-10 reps, 60s rest).
• Lower Compound: Dumbbell Deadlift → Squat Combo
• Upper Compound: Dumbbell Shoulder Press
• Glutes/Legs: Dumbbell Step-Through Lunge
• Core: Dumbbell Russian Twists (20 twists = 10 per side)
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4. HIIT Circuit (Burpees + Mountain Climbers)
Perform each move 40s on / 20s rest → complete 4 rounds.
1. Burpees (no push-up)
2. Mountain Climbers (fast pace)
3. Jump Squats (or regular squats if lower impact)
4. Dumbbell Thrusters (squat → press overhead)
5. Plank Shoulder Taps
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5. Treadmill Aerobic Workouts
• Endurance Intervals (3/3):
Walk 3 min → Run 3 min → repeat 5 times (30 min total + 5 min cool down).
• Sprint Intervals (30/120):
Sprint 30 sec → Walk 2 min → repeat 10 times (25 min total + 5 min cool down).
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Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide