HOW TO FOLLOW THIS PLAN
IF YOU'RE READY TO START 2024 OFF STRONG, you'll find everything you need in this week's worth of workouts. The plan is an effective and efficient combination of moves to give you a healthy, happy body.
HERE'S WHAT YOU'LL GET:
CARDIOVASCULAR MOVEMENT to burn calories, build heart strength, and improve mood
STRENGTH TRAINING to build muscles and bones
STRETCHING to improve range of motion, ease soreness, and make your body feel better!
This plan has you working out six days of the week, with a rest day on Saturday, but here are two ways to vary it, this week or as you move through the year:
1 Drop a day of one or both of the strength and cardio routines so you're getting in four or five workouts instead. The next week, add another day or increase the weights and/or the cardio intensity.
2 Switch the days around, especially if you want your rest day on a different day. But keep a day between the strength routines to give those muscles a rest.
However you proceed, try to do the stretching moves every day!
MONDAY >> WEDNESDAY >> FRIDAY
20 TO 25 MINUTES OF CARDIO TRAINING
If three cardio days are too much for you this week, turn Wednesday into a low-stress cardio daygo for a walk or dance around your house a little.
Perform each exercise for 40 to 45 seconds, with a 15- to 20-second rest before the next one. Then do the whole circuit 3 to 4 times with a 1- to 2-minute rest between circuits.
1 SUMO SQUAT JUMPS
Start in a squat, feet slightly wider than hip distance apart, toes facing out. Straighten your legs and jump your feet together, then back to the original position. Repeat.
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