Build on Your Strengths With This Full-Body Workout Plan

It’s time for some major congratulations: You’ve put in the work, learned how to challenge your body (and mind!) effectively, and made it to the final week of the ReNew Year Movement Program. 

But this is far from the end. Use the skills you’ve gained over the course of this month as a launching pad to jump off of and grow even further. Where have you seen gains? What parts of the workouts have you loved? Build on those this week, next week—and for many weeks to come.   

Day 22: Do this strength and coordination workout  

This is your final new workout of the month, and it’s a challenging one. Prepare to work on your coordination, upper body strength. and core strength. It’s also heavy on lateral (aka side-to-side) movements, something that’s often missing from our workouts. Working in this plane can help us build well-rounded strength to avoid injury, promote agility, and improve our day-to-day functioning. 

Day 23: Repeat the 8-minute full-body, multidirectional workout 

We’re throwing it back to Day 1. Think about where you’ve gained strength and where you want to still keep working. Even when this particular video is no longer part of your weekly routine (though you’re of course welcome to watch it and follow along as many times as you like) it can give you insights on where you want to grow next. For instance, if you’ve enjoyed how the reverse lunges have strengthened your glutes, maybe you’ll want to use some of your workouts next month to explore some other lunge variations and keep building on that momentum.   

Day 24: Repeat the full-body mini-intervals workout

At its essence, training is about caring for the human body. But the beauty is that it can be fun! As you go through today’s workout, find moments of joy, and think about which movements feel really good on your body. Then, the next time you’re struggling with the motivation to work out, remember back to what you’ve enjoyed about exercise and how good movement can feel. 

Day 25: Go for an outdoor run, walk, bike ride, or hike for 20 minutes

Does 20 minutes feel more doable than it did at the beginning of this month? Take a moment to  think about just how far you’ve come, and give yourself a high five for what you’ve achieved.  

Day 26: Repeat the strength workout for walkers and runners 

Yes, this workout was designed with runners and walkers in mind. But that doesn’t mean there’s nothing to gain if you don’t identify in one of those two categories. The more time you spend training, the more you’ll see how movements are connected and how multi-purpose many workouts can be. 

Day 27: Practice this 20-minute total body mobility-focused yoga flow 

Having great mobility means having strength through your body’s full range of motion. When you’re working on your flexibility, you might be doing static holds, but this will be more of an active sequence to challenge your joints’ ranges under tension. Mobility work not only feels great on the body (especially if you’re creaky and stiff from working on the couch all day), but it can help you be more agile in daily activities, whether you’re playing with your kids or just putting the groceries away. 

Day 28: Repeat the strength and coordination workout

When we’re talking about improving your quality of life, committing to a consistent routine over time is by far the most important thing. A little movement every day can have major benefits not only for your health, but also for your well-being. Use the smart habits you’ve developed this month to keep you going all year long. You got this!