Game On for 2025!
Let's get moving!
Happy New Year and welcome to 2025!
Friends, I know social media is on fire with all the New Year’s resolutions that you MUST make and there is a parade of quick-fix programs, fad diets, and unattainable AI-generated and altered video images of “the body you can have if you just do THIS!”
My New Year’s message to you is to be kind to yourself! What this means is, set goals that are right for YOU! Shoot for the moon or take baby steps. It’s YOUR journey - not someone else’s. Most importantly, know that “keeping” that resolution does not mean perfection. Sometimes the Universe demands other things of us beyond our control. Don’t beat yourself up if you miss a day and then fall off the wagon defeated. Think 80/20. If you can move toward your goal 80% of the time, that is a HUGE win! Be proud of these accomplishments. When life gets in the way, take it as your “20” and know that tomorrow is a new day!
Ok.. I’ll get off my soapbox and get to the workout!
Today’s workout is a little longer but at a lower intensity designed to get you moving, sweating, and your blood pumping to clear out the effects of the indulgences from the entirety of the Holiday season.
The movements are simple, and easily scaled for any level or intensity that you desire today. Alternatively, if this workout is just not in the cards for you, enjoy this 30-minute Power Yoga segment from Five Parks to prime your body and mind for the New Year ahead! What matters most today is that you moved your body in the way that is right for you!
This entire workout is based on the 8-round TABATA time domain of 20 seconds of work and 10 seconds of rest for each of the 8 rounds. The first 4 movements are an 8-round TABATA with 1 minute of rest in between each movement. The Core Stability sequence movements are done sequentially in the 20-second work/10-second rest time domain.
Warm-Up
Perform each movement in sequence: 20 seconds jumping jacks, 10 seconds rest, 20 seconds air squat, 10 seconds rest, 20 seconds easy push-up, 10 seconds rest, then back to the up-downs until you do the entire sequence of 3 movements three times.
Jumping Jacks
Push-Ups (Easy option - It’s the warm-up! Elevate your hands on a stable box, step, or bench as needed to create a lighter load option)
Movement Practice
Choose options for the workout that you can confidently do for 10 unbroken repetitions. This is a higher-volume workout, so the options should be on the easier side. Take 5-10 minutes to practice the movements and find your options.
For the Core Stability segment, watch the videos and take a few minutes to choose your variations for these movements. Planks can be done with knees off the floor or on the floor, and there are several variations for the boat pose in the demo video.
Workout
Air Squat (8 rounds of 20 seconds of work and 10 seconds of rest)
1:00 rest
Push-Ups (8 rounds of 20 seconds of work and 10 seconds of rest) *Elevate your push-up on a stable step, box, or bench as needed. Do your best to avoid push-ups from your knees.
1:00 rest
Alternating lunges - walking or in place (8 rounds of 20 seconds of work and 10 seconds of rest)
1:00 rest
Single under jump rope or simulated jump rope (8 rounds of 20 seconds of work and 10 seconds of rest)
1:00 rest
Core stability sequence - TABATA (20 seconds of work/10 seconds of rest) - perform each movement in sequence until you have completed 3 rounds of all 5 movements (Total time: 7:30)
High plank hold (hold 20 seconds, rest 10 seconds)
Right side plank hold (hold 20 seconds, rest 10 seconds)
Left side plank hold (hold 20 seconds, rest 10 seconds)
Boat pose (hold 20 seconds, rest 10 seconds)
Superman hold (hold 20 seconds, rest 10 seconds)
Cool Down
Try this 15-minute total body yoga sequence as a nice cool-down!
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