An equipment-free workout plan to follow

What if, this January, you ignored all the voices telling you what you “should be” and instead focused on finding healthy habits that feel right for you? With the New Year, the only thing we are detoxing from is a limiting mindset. Pick a goal—movement, diet, self-care, or all three—and refresh. Get the program

You’ve reached the halfway mark of the New Year’s movement program! This is an achievement worth celebrating. how are you feeling

Use this week’s workouts to check in with your body and see how it’s responding to multiple weeks of adjustments. Does the exercise you do regularly come naturally? Are you able to get more reps comfortably?

Think about your mindset too. Hopefully you’re feeling like you’re able to approach workouts with more confidence, especially the ones we’ve been repeating for the past few weeks. Such continuity can often make us more capable. Remember how it feels so you can carry it with you throughout the year.

It’s week three of this equipment-free workout plan, so you know the drill: show up, give it everything you’ve got, and pay attention to how your body responds.

A daily workout plan, detailed below
Photo: W+G Creative

Day 15: Do this strength workout for walkers and runners

We’re starting this week with a focus on some strength and technique elements that can support running and walking. These exercises will work the front of the hips, shins, and challenge your anti-rotational core strength to stabilize your trunk. Plus, we’ve got some high knees, which are not only great for cardio training, but they double as a form drill for practicing your arm swing and a mid-foot strike for efficient running. Add them to your arsenal of go-to warmups before heading out for a run.

Video coming soon—check back Monday morning to see the whole thing!

Day 16: Repeat the full-body mini-interval workout

We’re back again in quick, back-to-back breaks. Focus on how you’re performing the movements: Think about form through each single set. Is your posture still strong? Are you still getting low on your squats? We’re only here for a few minutes, so make sure you get the most out of each one.

Day 17: Repeat the 8-minute full-body, multi-tasking workout

By working multiple directions during both the strength and cardio exercises in this workout, you’re developing balanced, balanced strength throughout your body. So don’t jump into more challenging movements here—those are what your body needs most.

Day 18: Go for an outdoor run, walk, bike ride or hike for 20 minutes

This week is all about tuning in to how you feel, and this can be especially useful when you’re training outside. How does your body react when air hits your lungs? Does it take longer for your muscles to warm up (and do you perhaps want to add a short indoor session before heading out)? Notice how colder temperatures can encourage you to move a little faster. And rain or snow, say, take stock of how proud you feel after finishing a workout. Don’t be shy about showing it off on social media if that’s your thing.

Day 19: Take a rest day

I sometimes hear people say that they are afraid that rest days will break their rhythm or lose their momentum. If you’re in a relationship, let’s reframe your mindset: rest days aren’t your training breaks; They are part of your training. Strong athletes peak only by giving their bodies enough time to recover.

Day 20: Repeat strength workout for walkers and runners

Dive back into it and see if you can give it a little more effort now that you know what’s expected of you and what movements will come next. Practicing the skills in this video regularly will help improve your walking and running form so you can hit the trails with more ease.

Day 21: Practice this 19-minute yoga foundation flow

Focus on your breath here. When a particular pose really pushes your body to its limits, take deep breaths to get you through it. Try consciously relaxing into the position and see what happens. Do you feel like leaving any muscle? Where can you move more deeply? During strength-training, we often ask our muscles to tense up and resist gravity; But when expanding we want to actively release it. As you breathe deeply, notice how it affects the sensations and how you are able to consciously relax.

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