They say that all good things come to an end, but that’s not true when it comes to Well+Good’s ReNew Year motion plan. Throughout this month, we have learned to challenge our bodies and minds through movement and stillness. And guess what? This is just the starting line. As we wrap up our month together, I challenge you to recognize this week as a beginning, not an end.
To celebrate how far we’ve come, we’re kicking off the final week with dancing (proven to improve your mood, as well as increase your coordination and agility). Next, we will introduce a new training style called Tabataand review some workouts you might recognize from previous weeks. As you go through these familiar moves, take time to realize how far you’ve come. The workouts probably feel more intuitive now. Take that as a win! We’ll also have time at the end of the week to reflect on this whole experience, so make sure your gratitude journal is accessible.
Here are his last seven days of training. But remember: the moves we’ve learned this month can be reviewed at any time.
Day 22: Dance to get your heart rate up (15-30 minutes)
Move through this video or choose one that catches your eye in the Nike Training Club App. Have fun with it! Dance like no one is watching and take note of how your mood changes throughout the rest of the day.
Day 23: Do this Tabata workout (8 minutes)
This Tabata workout focuses on building strength, and you can learn a new type of interval training. While you squeeze in a great workout. Traditionally, Tabata It consists of eight rounds of an exercise where you work 20 seconds, rest 10 seconds, and repeat. However, today we are mixing it up by having multiple exercises while keeping that 20/10 ratio. Do not worry! You have this.
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Day 24: Repeat upper body and core stability training (13 minutes)
Remember the first time we did core stability training, and I alluded to the fact that it would prepare us for a full month of workouts? Well now we are near the end of this particular plan, and it’s time to see what its core can do. See how your fitness has improved over the month and record whether yesterday’s Tabata workout made this one feel simpler or more challenging. Again we are watching with childish curiosity, no judgment here!
Day 25: Repeat Tabata workout (8 minutes)
You’re now more confident with these moves, so you can push yourself a little harder. Enjoy the challenge of pushing yourself while staying aware of how your body feels and responds to what you’re asking of it.
Day 26: Repeat AMRAP lower body workout (12 minutes)
Move through this lower body AMRAP one more time and see if you can increase the number of rounds you do without compromising your form. For example, maybe you had to kneel in the middle the first time you did a forearm plank grip. And now, she discovers that she can hold it for a full 30 seconds. These seemingly small things are cause for celebration.
Day 27: Choose your own move (30-45 minutes)
Try the full body activation workout and then the movement of your choice. Hike. Bike. Swim. Yoga. Enjoy this time for yourself.
Day 28: Try restorative activities (60 minutes)
Congratulate yourself on all that you have just accomplished and spend a full hour doing restorative activities.
- Repeat the self-care video.
- Self massage, or use of balls and/or a foam roller for eight to ten minutes. Treat this with a playful mind. Choose which part of you needs some love. your calves? Your hamstrings? Your arms?
- Develop a gratitude practice. Take a notebook and write Five things you are thankful for. Keep it simple and write down the first things that come to mind.
- Write in a journal how you feel right now, how far you’ve come, and how you want February to feel. What steps can you take to continue this progress next month?
I love you so much, it has been an honor to be part of your journey. Please keep in touch with me and let me know how it goes. And know that when it comes to the rest of the year and beyond, you have this!
Looking to update your healthy habits this January? Check out our full ReNew Year 2022 schedule for expert-led plans to improve your sleep, nutrition, exercise, and self-care routines.
