Happy New Year and welcome to 2024!
Now, I know you’re probably reading this after enjoying the New Year’s Eve festivities last night and debating on whether to binge-watch Netflix or get your body moving. Well, you can do both! 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 last night and 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 today, 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!
So good for post-holiday and post-sickness recovery/return to action!