RUN

Consider this your sweaty countdown to the new year!

Your Workout:

• • 5 x 30-second run @ 5/10 perceived effort
  • Rest 30 seconds between intervals.
  • 4 x 45-second run @ 6/10 perceived effort
  • Rest 45 seconds between intervals.
  • 3 x 60-second run @ 7/10 perceived effort
  • Rest 60 seconds between intervals.
  • 2 x 75-second run @ 8/10 perceived effort
  • Rest 75 seconds between intervals.
  • 1 x 90-second run @ 9/10 perceived effort
  • Rest 90 seconds

As always, don’t forget to warm up and cool down properly!

STRENGTH

A simple yet spicy “chipper” workout.

Your Workout:

1 Round

• • 50 jumping jacks
  • 40 jumping lunges
  • 30 butterfly sit-ups
  • 20 burpees
  • 10 push-ups

Rest as you need. Repeat if you dare 😉

BONUS CHALLENGE

Use this yoga flow to reflect on the last year and reset for the new one.

Your Flow:

Flow through this sequence 5-10 times. Use deep breathing to enhance the stretch and calm the mind.

• • Start in a high plank position
  • Lower body slowly to the ground
  • Squeeze your butt, keep your hips on the ground and push upper body off the ground slowly into Cobra pose looking to the sky
  • Come up on all fours
  • Perform one cat/cow inhaling with the cow (lower back extended chin up to the sky) and exhaling with the cat (flexing your spine and chin to chest)
  • Sit back into child’s pose

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!