FacebookInstagramTwitterYouTubeAMR PodcastAMR Podcast
fall into fitness

Fall into Fitness: September 11-October 22, 2023

You’ve got 30 minutes. What’s your workout?

You could run; it always boosts your mood.

You could strength train; those lovely muscles aren’t going to maintain themselves, amiright?

You could give some TLC to your knees; they’ve been feeling extra creaky lately.

Or you could Fall into Fitness, our brand new program, and do all three, no prob.

Every workout in this six-week program integrates the three key pieces of complete fitness: cardio, strength, and mobility.

Some days focus on a run (or walk or other cardio workout), chased with a strength “snack.” Others prioritize strength, and finish with a cardio “snack.”

Every workout begins with mobility moves, designed and demonstrated by Dr. Sarah Zimmer, PT, DPT, a physical therapist who loves to run—and also loves her runners to feel strong and stay injury-free.

What’s more, each complete workout is offered with three time levels: 30, 45, or 60 minutes. So whether you’re falling back into fitness after months away (no judgment!)  or ready to fall deeper into your well-carved routine, this is your program.

In six weeks, your body will feel stronger, fitter, less prone to injury, and more connected—and you’ll be primed for any adventure you happen to fall into.

Program runs September 11-October 22

To register, select size of AMR Sweatshirt and Wrightsock socks.

If you prefer a swag-free option or you are an international athlete, please follow these instructions:

1. On the sock size, pick no swag.
2. On the sweatshirt size, pick no swag. On the color, pick no swag.
At checkout, use code FALL30 to bring the price down to $79.

$109.00

Wrightsock Run Luxe Single Layer Tab

Choose between medium (women's size 6.5-9) and large (women's size 9-11).

Clear

AMR Fall Sweatshirt

Sizes XS-4XL; Size chart
Color: Rose or grey

As of September 11, we have limited sizes/colors available.

Clear

The Details

ALL-LEVELS TRAINING PROGRAM

The three-level, 6-week program (September 11-October 22) is designed to help every level of runner, walker, and athlete focus on strength, cardio, and mobility. You can pick between 30ish minutes/5-6 days a week; 45ish minutes/5-6 days a week; and 60ish/5-6 days a week. (And switch it up based on your energy!)

A FAB SWAG BAG

Fall into Fitness swag includes an exclusive cozy sweatshirt with an AMR version of the program logo (you pick the color!); a pair of Wrightsocks Run Luxe Single Layer Tab; a sleeve of GU Energy Chews; a GU Stroopwafel; a sample of SweatX Laundry Detergent; and an adorable AMR sticker. (Over $35 worth of swag!)

COMPLETE FITNESS PACKAGE

Every workout in Fall into Fitness has the three pillars of fitness: cardio, strength, and mobility. Every day has a mobility move, demonstrated by Dr. Sarah Zimmer, DPT, and you’ll either have a main cardio workout + a strength “snack” or a main strength workout + a cardio “snack.”

FOUR FITNESS TESTS

Fall into Fitness offers four fitness tests—upper-body strength, lower-body strength, proprioception, and cardiovascular endurance—you can take up to three times during the six-week program to track your progress. If this feels to Presidential Physical Fitness Test to you, we get it: know that these tests are 100% optional. You’ll still reap the comprehensive physical benefits from the program.

EXPERT GUIDANCE

Dr. Sarah Zimmer, PT, DPT, an ultra runner and physical therapist in Boulder, Colorado, used her holistic perspective to design all the mobility moves; explain the fitness tests; and will drop in for a live Q + A in late September for your individual questions about mobility, fitness tests, and anything else on your mind.

THEMED CONTESTS

We can’t create—or condone—a program that doesn’t have a handful of unique contests, runs and walks that emphasize joy, and other ways to combine fun + movement. Of course, none of the contests focus on speed, distance, or any kind of numbers.

A COMPLETE FITNESS PACKAGE

Every workout contains these three elements:

YOU’LL FALL FOR THIS SWAG!

Fall into Fitness swag includes an exclusive cozy sweatshirt with an AMR version of the program logo (you pick the color!); a pair of Wrightsocks Run Luxe Single Layer Tab; a sleeve of GU Energy Chews; a GU Stroopwafel; a sample of SweatX Laundry Detergent; and an AMR sticker to decorate your laptop, water bottle, or fridge. (Over $35 worth of swag!)

 

PROGRAM QUESTIONS + ANSWERS

Every workout has three elements: cardio, strength, and mobility. The mobility moves will always be about five minutes; then, depending on the day, you’ll either have a main cardio workout with a strength “snack” or a main strength workout with a cardio “snack.”

CARDIO: can be done running, walking, or on any piece of cross-training equipment (a bike, an elliptical, a rower, etc.). The workouts are a mix of easy sessions, intervals, pickups, and other variations.

STRENGTH: can be done at home; you’ll need a set of dumbbells (anywhere from 5-20 pounds, depending on your level); a chair; and a step. For weights, you can also use filled gallons of water, which weigh about 8 pounds each.

MOBIILITY: can also be done at home; you’ll need a chair for some of the moves.

The strength and mobility workouts have videos for you to follow along.

Here’s a sample week; the workouts are explained fully in the program. (Here’s a PDF of the sample week as well.)

You can pick from one of three tracks: 30ish minutes/5-6 days a week; 45ish minutes/5-6 days a week; or 60ish minutes/5-6 days a week. You can easily change your track depending on your energy and schedule.

All workouts will have mobility, strength, and cardio, so no matter what track you pick, you’ll be working on all three components of your fitness.

Here’s a sample week; the workouts are explained fully in the program. (Here’s a PDF of the sample week as well.)

Absolutely! Walking is great. You can easily walk for every cardio portion of the workouts.

Glad you asked!

The four fitness tests are:

  1. Single leg squat
  2. Push-ups
  3. Balance
  4. One-mile run, run/walk, or walk

We picked these four tests because they represent lower body strength; upper body strength; balance + proprioception; and cardiovascular fitness. All are  integral components of running—or any other athletic pursuit, really—as well as injury prevention and fluid daily living.

First things first: these are 100% optional. You don’t have to do any of them to have success in Fall into Fitness.

If  you do want to participate, we have a video, made with Dr. Sarah Zimmer, DPT, that walks you through proper form, modifications, and how to test yourself. Note the modifications: we offer plenty of modifications so you can absolutely start where you are right now, and build from there. (Read: we’re not expecting 10 perfect push-ups at the start!)

There are three opportunities for testing: pre-program (or the first week); halfway through the program; and right after the program.

Cardio: If you’re not running, if you have a bike or a piece of cardio equipment at the gym or home you like, you
 can use that for the cardio workouts. That said, you can also walk or hike outside for the cardio workouts.

Strength: We will use dumbbells and a heavy resistance band in the workouts. We have linked to recommended products in Amazon, or you can easily find these at a local store. You will also need a step and chair.

Mobility: You’ll need a chair and some pillows. We also use a resistance band in one more.

While the program officially kicks off Monday, September 11, you are totally fine if you join late. You can test (if you want), then slide in on the next day.

Absolutely! We want you to stay on the training program so you have your best race possible AND we’d love for you to join us in Fall into Fitness.

We’d recommend you use your training program for the running portion. From Fall into Fitness, you can use the daily mobility moves, the strength portions (two workouts + 3 strength “snacks” a week), fitness tests, and soak up the community momentum that comes with these engaging programs.

Lucky you: You’ve got two training programs!

We’d recommend integrating the fitness tests, strength, and mobility portions of Fall into Fitness, and then picking whatever cardio feels right for you that day.

Yes! We heard your request and have created a no-swag option for anybody.

Here’s how to register for the no-swag option:

1. On the sock size, pick no-swag.
2. On the sweatshirt size, pick no-swag. On the color, pick no-swag.

Then use code FALL30 when you check out, and it will bring the price down to $79.

No! International athletes, you can now pick the no-swag option and participate in the program!

Here’s how to register for the no-swag option:

1. On the sock size, pick no-swag.
2. On the sweatshirt size, pick no-swag. Then you can pick either color.

Then use code FALL30 when you check out, and it will bring the price down to $79.

Packages will ship in late September.

Yes: Domestic shipping is included in the registration fee.

Due to myriad ongoing postal issues, we are no longer able to ship orders to countries other than the U.S. If you live elsewhere, we’d still love to have you join us. Please use the no-swag option. (See above.)

SOCK + SWEATSHIRT DETAILS

Available in sizes XS-4XL. Size Chart

Product Details

A vintage-inspired crewneck designed with the casual ease of French terry.
  • 4.5-ounce, 70/30 combed ring spun cotton/poly French terry, 40 singles
  • Rib V patch at neck
  • Raglan sleeves
  • 2×1 rib knit neck and cuffs
  • Subtle high-low hem
  • Tear-away label

Introducing the new Run Luxe! A single-layer performance sock with a luxurious feel! This sock is perfect for walkers and runners who want a bit more cushion in a single layer sock.

Features include:

  • Single Layer
  • Seamless Toe
  • Anatomical heel pocket
  • Ventilated mesh top for improved breathability
  • Made from post-consumer recycled plastics

Yes. They are available in sizes M (women’s size 6-9) and L (women’s size 9-11). Pick your size at checkout.

Additional information

Size

X-Small, S, M, L, XL, 2X, 3X, 4X

Wrightsock Run Luxe Single Layer Tab

Size

No Swag, Medium, Large

AMR Fall Sweatshirt

Size

No Swag, Medium, Large
Color

Rose, Grey, No Swag

Other AMR Items You Might Like

Shoes on orange

PODCASTS

SUBSCRIBE TO RECEIVE 15% OFF YOUR FIRST ORDER!

Thank you! You will receive an email with your 15% discount code within 24 hours. 

Go to Top