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Kathleen Trotter, The Globe's personal trainer columnist, has devised a workout plan to jumpstart your year.
 

Click here to see the rest of The Globe's 30-day health challenge, or go to tgam.ca/30daychallenge

Cycle 1

Brightcove player

Day 1 – lunges

Try holding weights in your hands at the same time. Do two sets of 10 to 15 lunges on each leg with 60 seconds of rest in-between sets.

Steps: Aim to walk for a minimum of 20 minutes throughout the day, which is about 4,000 steps.

Brightcove player

Day 2 – band rows

You need a resistance band. Do two sets of 12 to 15 reps. Take a one-minute rest in between sets.

Steps: Aim to move for 25 minutes, which is about 5,000 steps.

Brightcove player

Day 3 – front plank

All you need is a mat. Start by establishing a benchmark of how long you can hold the plank with good form. Time yourself and then record the number.

Steps: Aim to move for 30 minutes, which is about 5,500 steps.

Cycle 2

Brightcove player
Brightcove player

Day 4 – squats

Do 10 squats followed by 10 lunges while holding weights. Take a one-minute break and then repeat the set.

Steps: Aim to move for 30 minutes, which is about 5,500 steps. .

Brightcove player

Day 5 – push-ups

You need a mat and a band. Perform five to 10 push-ups followed by 15 band rows. Take a one-minute rest and then repeat.

Steps: Aim to move for 35 minutes, which is about 6,000 steps.

Brightcove player
Brightcove player

Day 6 – side planks

You need a mat. Start in a side plank on your knees. Then, without resting, turn and do a front plank. Try and beat your previous front-plank time by five seconds. Rest for one minute then repeat both exercises.

Steps: Aim to move for 40 minutes, which is about 6,500 steps.

Day 7 – recovery day

Give your muscles a much-deserved break. Spend a minimum of 10 minutes stretching anything that feels tight (try some of the stretches in the videos below).

Steps: Aim to move for 40 minutes, which is about 6,500 steps.

Brightcove player
Brightcove player
Brightcove player
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