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

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

Strength

A simple yet spicy “chipper” workout.

Your Workout:

Complete the following once through.

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

Rest as you need. Repeat if you dare 😉

Bonus

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

• Start in a high plank position.
• Lower body slowly to ground.
• Come up to all fours.
• Perform one cat/cow.
• Sit back into child’s pose.

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

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