This isn’t your standard New Years schedule. No restrictive diets, no weekly balances, no “brand new you” for this new year – because hey, you’re pretty awesome already. These four expert-led plans to help you exercise your body, eat more vegetables, sleep better, or take care of yourself are all about developing healthy habits that are better aligned with your goals. Get the program
Congratulations! You made it to the last week of the 2021 Exercise Plan, and it’s time to put together everything you’ve learned to show how far you’ve come.
We spent the whole month training Basic movements for different muscle groups in your body. It was important to pick these areas out every week so they could recover. But now I want to show you how you can combine the same building block movements in different ways.
Hopefully after three weeks of working together you will feel confident and ready for a challenge. In our final week, you’ll turn movements like side boards and squats into compound movements that will challenge your entire body. Many of these exercises that you have already perfected in isolation will feel different when done in conjunction with other movements. That way, you can try harder and get double the payoff of muscle tremors in the same amount of time.
As soon as our time together is over, you will be ready to face new challenges that the fitness world has to offer. I hope you are proud of what you have achieved – 2021 has already got off to a good start.
Day 22: Core cardio training (5 minutes)
Any cardio exercise – whether running, Jump rope, or To dance– requires that you get to grips with your core. With this workout, you will stimulate these muscles with movements like knee drives, plank jacks, and high knees. Not only will these exercises increase your heart rate, but they will also strengthen your abs – and give you the body awareness you can take with you into tomorrow’s cardio workout (whatever you choose).
Day 23: Interval Run (11 to 30 minutes)
Today’s cardio training is based on intervals. Jog or sprint for 25 to 30 seconds, then take a one and a half to two and a half minute break in between. Repeat six to nine times to really get your heart rate up.
Day 24: Full-body strength training (8 minutes)
At this point in the plan, you should seriously feel empowered – and this full-body workout will test your arms, legs, and core. You can put in the foundation you’ve built all month with moves like burpees, split squats, climbers, and plank jacks, and in eight minutes you can see how far you’ve come.
Day 25: On the sidewalk (20 to 30 minutes)
For your final day of cardio, challenge yourself to jog or run for 20 to 30 minutes with the goal of covering one to four miles.
Day 26: full body stretch (8 minutes)
To prepare you for your final live workout, we’ll go through a full body stretch to give your muscles the much-needed TLC. Stretching will help your muscles grow and lengthen, and a full body routine like this will relieve any lingering tension so you can really get started (or in this case, burp) tomorrow. You will work through some active mobility style stretches that hit every point from your shoulders to your toes.
Day 27: Do a live training with me
Join me on Zoom at 11 a.m. EST where I’ll take you through a 35-minute live training session.
Day 28: Celebrate!
You have completed your four week challenge and should feel like you’ve achieved something by the time you head into the rest of 2021.
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