Okay, friends, I want you all to give yourselves a big round of applause. You’ve made it halfway through the Challenge — only two more weeks to go! — and that is AWESOME. Keep that can-tackle-anything attitude going through this week’s workouts. Ready, set, sweat!
First off, I want you to go ahead and give yourself a big round of applause. You made it through the first week of the New Year’s Workout Challenge, which is always the hardest part of starting a workout routine, right?! Now, let’s keep that momentum going into this second week.
What better way to begin a new year than with a workout challenge? This No-Gym-Required New Year’s Workout Challenge is set up to guide you through your week — for four weeks straight — with a different workout each day of the workweek. Throughout the week, your days will consist of cardio, dynamic strength workouts (no equipment required, by the way), intervals, and the option of trying something different like yoga, Pilates, or a new class at a Philly fitness studio that you’ve had on your bucket list.
And the best part: You don’t need a gym membership to join in; aside from the one fitness class per week, everything in this challenge can be done in your living room or outside, without any equipment. So follow along throughout the Challenge, sweat with your friends, and get 2017 off to a healthy start!
In honor of getting a jump-start on your New Year’s resolution, it is only fitting that we make this workout all about plyos (that would basically be jumping, if you don’t know) and jumping rope. You’re going to complete 30 seconds of each exercise below, going through the entire circuit three times.
So go ahead: Pre-burn those New Year’s calories and start your year out on a healthy, hoppy foot. You’ll thank yourself when you’ve got a slight head-start on your fitness goals come the new year.
A box, bench, sturdy coffee table or a low wall — or any other stable surface of your choice, really — and a weight are all you need for this workout. Every move will incorporate the box (or other sturdy surface), so make sure you are doing the moves throughout this workout safely and with confidence — there will be some jumping involved.
Now, your instructions: You’re going to complete the below circuit as fast as you can — while maintaining good form, of course — four times total. You will definitely be warming the bench in a whole new way after this one. Happy sweating!
This week’s workout is most fun when done with a buddy. You and your partner will take turns sprinting and doing a circuit of exercises (and cheering each other on!), with each round taking a total of six minutes: three minutes of sprinting and three minutes of exercises. Before you cry at that thought though, know that each three-minute segment of sprinting will be broken down into 30-second intervals. So, while one partner is doing the below circuit of six exercises for 30 seconds each, the other person is will be doing three minutes of sprinting, sprinting for 30 seconds and recovering for 30 seconds, before switching. Because this workout just requires a set of dumbbells, it’s probably best done outdoors, where you have room to run.
The goal is for you to make it through the entire circuit five times. Like they always say, friends who sweat together stay together — or something like that! (But don’t worry: If you can’t convince anyone to sweat through this workout with you, you can always do it solo!)
No muscles were left out in the making of this workout — you’re going to work every muscle group in your body, from the bottom to the top, and everything in between.
Here’s the deal: You’ll alternate between working your lower body and your upper body, working each muscle group until you meet in the middle for a final core exercise to round out the circuit. You’ll start with your calves, move to your shoulders, then quads, chest, hamstring, back, and so on. After four rounds of this circuit, every muscle in your body should feel happy and strong (read: jello-y). Happy sweating!
This bad boy is short, sweet — well, sweet in that in just 30 minutes your shoulders and abs will surely be screaming — and simple: Complete 60 seconds of each exercise below. Then repeat, going for three rounds of the set of exercises. See? Simple. Happy sweating! (And note: As long as you have a resistance band at home, you can easily do this workout anywhere, which makes it super convenient for a holiday season full of traveling.)
Let’s face it: We are all about to eat a lot this week. Even if you stick to your healthy plan, there are bound to be a few indulgences coming your way over the Thanksgiving holiday. So, let’s burn some of those calories in advance and make room for extra stuffing, shall we?
You’ll need some space (about 20 meters to do exercises like walking lunges and sprints) and a set of weights for this workout. First, you’re going to perform a variety of movements across the space, then you’ll do a circuit of exercises with your weights, and then some sprints. You will end up doing the entire circuit five times and the only thing that will change throughout is the number of sprints you do each round. You’ll begin with five sprints up and back for the first round, then four for the second round, three for the third round, and so on. Good luck!
It may be sweater season, but that doesn’t mean we’re forgetting about toning your torso: This week’s workout will target your chest and back — with some abs thrown in there for good fun. You have a circuit of nine exercises to complete three times. For the first round, do 15 reps of each exercise, then 12 reps of each for the second round, and finish with 10 reps of each exercise for the final round.
This workout is not a super-sweaty, cardio-challenging type of workout, so focus on your form and engaging your chest, back, and abs to get you through this one. Got it? Good luck!