Test Your Full-Body Strength With This 7-Day Fitness Plan
Congratulations! You’ve made it to the final week of the 2021 Renew Year Movement plan, and it’s time to put everything you’ve learned together to show yourself how far you've come.
All month long, our workouts have been dedicated to honing the fundamental movements for different groups of muscles within your body. It’s been important to single out these areas each week in order to allow them time to recover. But now, I want to show you how you can combine those same building-block moves in different ways.
After three weeks of working out together, you're hopefully feeling confident and ready for a challenge. In our last week, you’ll turn moves like side planks and squats into compound movements, which challenges your full body. Many of these exercises, which you've already perfected in isolation, will feel different when they're done in conjunction with other moves. This allows you to push yourself harder and get double the muscle-quaking payoff in the same amount of time.
Once our time together is complete, you’ll be ready to take on any new challenges that the fitness world has to offer. I hope you feel proud of what you've accomplished—2021 is already off to a strong start.
Day 22: Cardio core workout (5 mins)
Any cardio exercise—whether running, jumping rope, or dancing—requires you to engage your core. With this workout, you’ll fire up those muscles with moves like knee drives, plank jacks, and high knees. These exercises will not only spike your heart rate, but they’ll strengthen your abs in the process—and they'll give you body awareness that you can carry into tomorrow's cardio workout (whatever you choose).
Day 23: Interval running (11 to 30 mins)
Today’s cardio workout will be interval based. Jog or sprint for 25 to 30 seconds, then give yourself one-and-a-half to two-and-a-half minutes of rest in between. Repeat six to nine times to really get your heart rate up.
Day 24: Total-body strength workout (8 mins)
At this point in the plan, you should be feeling seriously strong—and this full-body workout will put your arms, legs, and core to the test. You’ll get to employ the foundation you’ve been building all month with moves like burpees, split squats, mountain climbers, and plank jacks, and in eight minutes you’ll be able to see just how far you’ve come.
Day 25: Hit the pavement (20 to 30 mins)
For your final cardio day, challenge yourself to walk or run for 20 to 30 minutes, with the goal of making it one to four miles.
Day 26: Full-body stretch (8 mins)
To help you prep for your final live workout, we’ll go through a full-body stretch to give your muscles some much-needed TLC. Stretching helps your muscles grow and lengthen, and a full-body routine, like this one, will relieve any lingering tension to help you hit the ground running (or in this case, burpee-ing) tomorrow. You’ll work through some active, mobility-style stretches that hit every spot from your shoulders to your toes.
Day 27: Join me for a live workout
Join me on Zoom at 11 a.m. EST, where I’ll lead you through a 35-minute live workout.
Day 28: Celebrate!
You made it through your four-week challenge, and you should have a feeling of accomplishment as you head into the rest of 2021.
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