With this heart-racing workout plan, you can keep track of your progress

Take The Pulse On Your Progress With This Heart-racing Workout Plan

It’s time to relax this January and focus on healthy behaviors that you can stick to for the duration of your voyage around the sun—and beyond. We gathered the expertise of industry professionals to create three four-week regimens that will help you move your body, eat more sustainably, and treat yourself with love. Select a strategy—or three—and hit the refresh button. Download the Program

All good things must come to an end, but that is just not the case with Well+Good’s ReNew Year movement plan. We’ve been learning how to challenge our bodies and minds via movement and quiet for the past month. What’s more, guess what? This is only the beginning. As we come to the close of our month together, I challenge you to see this week as a beginning rather than an end.

We’re starting the last week with dance to commemorate how far we’ve come (which has been shown to boost your mood, as well as increase your coordination and agility). Following that, we’ll introduce a new training approach called Tabata, as well as revisit a few routines from previous weeks.

Take time to reflect on how far you’ve come as you go through these routines. The workouts should now feel more natural. Consider that a win! We’ll also take some time at the conclusion of the week to reflect on everything that has happened, so keep your thankfulness diary handy.

The final seven days of training are listed below. However, keep in mind that the exercises we’ve learned this month can be practiced at any time.

Increase your heart rate by dancing (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.

This Tabata workout is a must-do (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.

Rep the upper-body and core-stability exercises (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: Rep the Tabata routine (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.

Rep the lower-body AMRAP routine (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.

Make your own decisions about how to move (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.

Consider engaging in some restorative activities (60 minutes)

Congratulate yourself on all you’ve accomplished so far, and then spend an hour performing restorative activities.
Rep the self-care video as needed.
For eight to ten minutes, self-massage or utilize balls and/or a foam roller. Approach this with a lighthearted attitude. Choose which part of yourself requires attention. What about your calf muscles? What about your hamstrings? What about your arms?
Create a thankfulness routine. Take out a notebook and write down five things for which you are grateful. Keep it simple and scribble down whatever comes to mind immediately.
Consider how you’re feeling right now, how far you’ve gone, and how you’d like February to feel. What steps can you take next month to keep this momentum going?
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.

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