Take the Pulse On Your Progress With This Heart-Racing Workout Plan

They say that all good things come to an end, but that’s just not true when it comes to Well+Good’s ReNew Year movement plan. Throughout the course of this month, we’ve learned how to challenge our bodies and minds through movement and stillness. And guess what? This is just the starting line. As we end our month together, I challenge you to recognize this week as a beginning—not an ending.

To celebrate how far we’ve come, we’re beginning the final week with dancing (which has been shown to boost your mood, as well as increase your coordination and agility). Next, we’ll introduce a new training style called Tabata, and revisit a few workouts you just might recognize from previous weeks. As you move through these familiar moves, take time to notice how far you’ve come. The workouts probably feel more intuitive now. Take that as a victory! We’ll also have some time at the very end of the week to reflect on this whole experience, so make sure your gratitude journal is accessible.

Here’s your final seven days of workouts. But remember: The movements we’ve learned this month can be revisited at any time.

Day 22: Dance to raise your heart rate (15-30 minutes)

Groove through this video or choose one that catches your eye on the Nike Training Club app. Have fun with it! Dance like no one is watching, and take note of how it changes your mood for the rest of the day.

Day 23: Do this Tabata workout (8 minutes)

This Tabata workout focuses on building strength—and you get to learn a new type of interval training while you squeeze in a great workout. Traditionally, Tabata consists of eight rounds of an exercise where you work 20 seconds, rest 10 seconds, on repeat. However, we’re mixing it up today by having multiple exercises while maintaining that 20/10 ratio. Don’t worry! You’ve got this.

Day 24: Repeat the core-stability and upper-body workout (13 minutes)

Remember the first time we did the core stability workout, and I alluded to the fact that it would set us up for a whole month of workouts? Well, we now find ourselves near the end of this particular plan—and it’s time to see what your core can do. Observe how your fitness has improved over the course of the month, and clock if yesterday’s Tabata workout makes this one feel more simple or more challenging. Again we are observing with childlike curiosity, no judging here!

Day 25: Repeat the Tabata workout (8 minutes)

Now you have more confidence with these movements, so you can give a little more effort. Enjoy the challenge of pushing yourself while staying mindful of how your body is feeling and responding to what you’re asking of it.

Day 26: Repeat the AMRAP lower-body workout (12 minutes)

Move through this lower body AMRAP one more time, and see if you can increase the number of rounds you do without compromising your form. For example, maybe you had to drop to your knees halfway through the first time you did a forearm plank hold. And now, you find that you can hold it for a full 30 seconds. These seemingly small things are all cause for celebration.

Day 27: Choose your own movement (30-45 minutes)

Try the full-body activation workout, and then the movement of your choice. Hike. Bike. Swim. Yoga. Enjoy this time for yourself.

Day 28: Try restorative activities (60 minutes)

Congratulate yourself for everything you’ve just accomplished and spend a full hour doing restorative activities.

• Repeat the self-care video.
• Self massage, or use balls and/or a foam roller for eight to ten minutes. Treat this with a playful mind. Pick out which part of you needs some lovin’. Your calves? Your hamstrings? Your arms?
• Build a gratitude practice. Grab a notebook and write down five things you’re grateful for. Keep it simple and jot down the first things that come to mind.
• Journal about how you feel right now, how far you’ve come, and how you want February to feel. What steps can you take to continue this forward progress next month?

I love you so much, it’s been an honor to be a part of your journey. Please keep in touch with me, and let me know how it’s going. And know that when it comes to the rest of the year and beyond, you got this!

Looking to hit refresh on your healthy habits this January? Check out our full 2022 ReNew Year program for expert-led plans for better sleep, nutrition, exercise, and self-care routines.