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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 3

Brightcove player
Brightcove player

Day 8 – walking lunges

Hold weights and do 15 squats followed by 10 walking lunges on each leg. Do three sets. Take a one-minute break and then repeat the set two more times.

Cardio: Today you get to try the first cardio challenge. Warm up and do 20 minutes of cardio. Finish with a cool-down.

Brightcove player
Brightcove player

Day 9 – bent-over dumbbell rows

Perform 10 to 15 push-ups followed by 15 bent-over rows (you can continue doing band rows if those feel more comfortable). Do three sets. Take a one-minute break and then repeat the set two more times. Finish off with a few upper-body stretches. I suggest a door-frame chest stretch.

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

Brightcove player
Brightcove player

Day 10 - planks

In this cycle, your core exercises don’t change, but you should increase the intensity of the front plank and do three sets of the exercises. Start in a side plank from your knees. If appropriate, lift your top leg 15 times. 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 two more times.

Cardio: Warm up and do 25 minutes of cardio. Finish with a cool-down.

Cycle 4

Brightcove player

Day 11 – band bridges

Holding weights, do 15 squats followed by 15 walking lunges on each leg. Then do 10 to 15 band bridges. Rest for one minute and then repeat the entire circuit one or two more times.

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

Brightcove player

Day 12 – push-up combo

Start with push-ups. Try for 15 to 20 reps. Then do either 15 band rows or bent-over rows. Take a one-minute rest and then repeat one to two more times. Finish with a few upper body stretches. (Watch the above video to see the most common upper-body stretching mistakes.)

Cardio: Warm up and do 30 minutes of cardio. Finish with a cool-down..

Brightcove player

Day 13 – bird dogs

In the side-plank position, lift your top leg 15 times. Then turn and do a front plank. Aim to beat your previous front-plank time by five seconds. Finish by doing 10 reps of bird dog on each side. Rest for one minute then repeat all three exercises one to two more times.

Steps: Aim to move for 45 minutes today, which is about 7,000 steps.

Cycle 5

Brightcove player

Day 14 – burpies

No rest day just yet, but you do get a prize - burpies! Do 15 squats followed by five to 15 burpies. Rest for one minute then repeat. Next do 15 walking lunges followed by 15 band bridges. Rest for one minute then repeat. By this time in the 30-day challenge, beginners and advanced lifters alike should aim to hold light weights.

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

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