The No-Gym-Necessary New Year’s Workout Challenge: Week 3

Two weeks down, two weeks to go!

Happy Monday, Challengers! You’ve made it to your third week of the No-Gym-Necessary New Year’s Workout Challenge, and we couldn’t be more proud of you. Only two more weeks to go! You’ll find your workouts for this week below. Happy sweating!

Monday: The Challenge

Now that you have two solid weeks of workouts under your belt this year, let’s revisit the Challenge workout you did in Week 1. You are going to go through the exact same workout that you did to begin the month to gauge your progress and see how far you’ve come. Since you already know the drill with this workout, use that to your advantage to push yourself through the parts that were a big challenge to you at first.  Remember to record how fast you run your mile and how quickly you make it through the workout because you are going to revisit this workout one more time before the end of the month.

Here’s what you are going to do: First, you’re going to head outside. Always start by warming up for a few minutes. This can be a light jog or a fast-paced walk. Once you’re warm, run (or walk, or walk/run, or whatever it takes to finish) until you complete one mile. (This is four laps around a track or you can run with a fitness app to gauge your distance.) Record how long it took.

Next, you’re going to do a strength circuit. You’ll start with 10 reps of each exercise in the circuit below and then do a 30-second sprint (this can be done on any piece of cardio equipment at the gym, running outside, or in your living room doing toe taps on a step, high knees in place, running up and down the steps, etc.). After that, you are going to repeat the circuit doing nine reps of each exercise followed by a 30-second sprint, then eight reps followed by a 30-second sprint, and so on until you complete one rep of each exercise and one final sprint.

• Run 1 mile

• Complete the circuit doing the reps as follows: 10-9-8-7-6-5-4-3-2-1
Lunge jumps (do the number of reps indicated on each side)
Lunge row (do the number of reps indicated on each side)
Ski jumpers (do the number of reps indicated on each side)
Tricep dips (do the side of a bench, coffee table or couch)
Complete one 30-second sprint before starting the next set

Tuesday: Cardio for 30 to 60 Minutes

Choose any form of cardio you’d like and get going! This can be running, dancing to Beyoncé in front of your mirror, biking — whatever makes you happy. Just make sure to keep going for at least 30 minutes.

Wednesday: Yoga or Pilates

Because Wednesdays call for some zen, are we right? You can either go to a yoga or Pilates class or, if you don’t see yourself making it out of the house, you can opt for an online on-demand yoga class. Pssst: Verge Yoga has tons of online options here or you can find our nice long list of cheap yoga classes around Philly here.

Thursday: Interval Workout

It’s interval time! Let’s amp up your cardio today with these calorie-burning, high-intensity sprint intervals. Start by warming up for a few minutes, then crank up the speed for a series of sprints, with some much needed recovery in between. This workout is a great way to challenge your cardiovascular ability, burn a ton of calories, and sweat, regardless of your fitness level. So get ready to work hard during the sprints, and enjoy your recovery intervals!

60-second sprint :: 60-second recovery x 2
50-second sprint :: 50-second recovery x 4
40-second sprint :: 40-second recovery x 6
30-second sprint :: 30-second recovery x 8
20-second sprint :: 20-second recovery x 10

Monday: The Challenge

For this workout you will need a set of weights or a kettlebell and a stable flat surface, like a coffee table, bench or chair. For the first set, you are going to do four rounds of four exercises, doing 10 reps of each. Then, for the second set, move on to three rounds of three exercises at 20 reps each. The next set is two exercises for two rounds, doing 30 reps of each and the final set is one round of 40 reps of just one exercise. Good luck!

10 x 4
Decline push-ups
Tricep dips
V-up abs

20 x 3
Lunge jumps (do 20 on each side)
Bicep curls

30 x 2
Ski jumpers
Front raise

40 x 1
Ab twists (do 40 on each side)

Just getting started? You can check out the first and second weeks of the No-Gym-Necessary New Year’s Workout Challenge here and here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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