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Meet your Well+Good (Re)New Year Week Five trainer: Alicia Archer. A bodyweight strength and flexibility specialist, she knows a thing or two about getting bendy. The Equinox trainer believes you should really feel your workout, and not just in a way that makes you sore. Throughout the next seven days, Archer wants you to find focus and mobility using the three exclusive workouts she’s created for Well+Good.

“Everything comes with work, and if you’re willing to put in the time, you can can achieve anything.”

“Everything comes with work, and if you’re willing to put in the time, you can can achieve anything,” she says. Movement, she adds, is healing: “Anyone can do it whether you’re a dancer or not. I’m more about healing versus how you look. Aesthetics are a bonus.” The intention she sets for her clients instead: “To live pain-free, to create a body that’ll last you while being strong flexible and balanced at the same time.”

Archer’s workouts are designed to build strength and functional movement. As you check each one off this week, you may notice that you’re feeling less tight in your calves or maybe less tension in your neck. Embrace it! That’s the good stuff.  For Week Five, you’ll need some space in your home to get sweaty and a yoga mat.

Make 2018 your healthiest, happiest, and richest yet—with a little help from Well+Good’s (Re)New Year program! Here’s what you need to know to finish the five-week challenge strong.