This activating whole body workout works all muscles

In January, it’s time to relax and focus on healthy habits you can live with on a journey around the sun and beyond. We brought in industry experts to come up with three four-week plans designed to help you move your body, eat more sustainably, or show you loving care. Choose one or three plans and press Refresh. Get the program

Congratulations: you have landed in week two of the Well + Good Year Renewal Movement Plan. Last week we got the ball rolling with cardio, core and upper body moves that set the stage for a great month of movement and groove. Now we’re going to build on that momentum by introducing activation exercises, high intensity interval training (HIIT), and running intervals. So my only question is, are you ready for a week to challenge your body from head to toe?

While we’re focusing on a variety of things this week, I want you to really focus on the whole body activation workout I’ve designed for you. Full body exercises are a great way to make the most of your precious training time, as you will be able to hit all the muscles and feel the satisfying fatigue of a job well done as you stretch. Plus, since we’re repeating this week’s workout twice (remember, this is what we do!) You will really be able to see how your muscles respond and recover when you ask them to work twice.

Scroll down for the second week of training and come back next Sunday for seven more days of movement.

Day 8: Do walking or running intervals (15-30 minutes)

Increase your heart rate with intervals of walking or running. This workout ranges from easy efforts to hard efforts to get you guessing and work your heart out. If you feel really good, feel free to repeat the workout twice.

  • 3-minute warm-up (slow walk or slow jog)
  • Eight-effort 30-second interval followed by one minute of pace recovery (four efforts). Repeat once.
  • Eight-effort 45 second interval followed by one minute recovery. Repeat once.
  • Cool down for 3 minutes, then repeat the full workout one more time (skipping the three-minute warm-up), if desired.

Day 9: Try this whole body activation workout (10 minutes)

Check back January 11 to find this full video to follow along with the workout.

Today is our first full body workout together. After a warm-up, we will target the core and the glutes. Then we’ll add a touch of cardio and agility at the end before chilling things down. Again, make sure you have hydrated and eaten properly for this workout. And spoiler alert: You’re very likely to see this whole body activation again, so be sure to pay attention.

Day 10: Complete an EMOM workout (20 minutes)

Inasmuch as

Every Minute to Minute (or EMOM) challenges you to perform a specific number of reps in one minute. Your remaining time becomes your recovery time. (For example: if you need to do 15 crunches in 60 seconds, you can complete them at the 40 second mark. And thus, have 20 seconds to rest before the next workout begins.) your toes. Complete the above video twice to reach your 20 minute movement goal today if you are more advanced in your fitness routine. Or if you’re a beginner, check out one of the 20-minute EMOM workouts on the Nike Training app. Once you’ve downloaded the app, search for “EMOM Basics” or “Strength Meets Cardio,” which are two workouts that do a good job of introducing this type of workout.

Day 11: Repeat whole body activation workout (10 minutes)

Already seen. Repeat this workout and focus on performing your reps in better shape while increasing your level of exertion. Notice how your confidence increases each time we repeat these workouts.

Day 12: Practice yoga (25 minutes)

Inasmuch as

Welcome to your second day of yoga in this program. This work-from-home-oriented flow stretches your body from head to toe and even incorporates a tiny bit of groundwork. Abs exercises are important for balancing sedentary behavior, as they help you learn to engage your abdomen and protect your lower back as you work. Prepare to feel refreshed.

Day 13: Choose your own movement (30-45 minutes)

You know what to do! Pick a style of movement you like and spend 30 to 45 minutes doing just this.

Day 14: Try restorative activities (30-45 minutes)

Congratulations on making it past week two of this plan! Now put your phone away and enjoy your restorative activities. (As a reminder, I have included your options again.)

  • Spend five to eight minutes in a supported position such as a savasana with a pillow or yoga mat rolled up under your knees. Close your eyes and take a deep breath. Notice what happens without judgment. You can set an alarm or just feel it, but definitely don’t engage with your gadgets or follow this guided stretching routine.
  • Self-massage, or use balls and / or foam roller for ten to 12 minutes. Treat this with a playful spirit. Choose which part of you needs love. Your calves? Your hamstrings? Your arms?
  • Check how you feel. Take a notebook and write down how you feel. Keep it simple and write down the first things that come to mind. Then write down what you feel grateful for. Again, no judgment is allowed. The purpose of these exercises is to feel all of your feelings and let them go.

Don’t rush the delicious! Stay in your restorative state of mind for as long as you want!

Looking to refresh your healthy habits in January? Check out our full ReNew Year 2022 program for expert-led plans for better sleep, nutrition, exercise, and personal care routines.


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