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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 8

Brightcove player
Brightcove player
Brightcove player

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Day 25 – lunges and interval training

Do 15 squats followed by 10 squat taps and 15 burpies. Rest for one minute then repeat. Then do 10 side lunges followed by 10 pass-under lunges and 10 lunge jumps on each leg. Rest for one minute and then repeat. Holding light weights for every exercise except the burpies and lunge jumps.

Cardio: Today try some interval training: Warm up for 10 minutes. Then alternate one minute of harder work with one minute of moderate work for 10 to 16 minutes. Finish with a five- to 10-minute gradual cool-down.

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Day 26 – YTIs

Do 12 to 15 biceps curls, 12 to 15 overhead triceps extensions and finally 10 lateral raises. Take a one-minute rest and then repeat one or two more times. Then do 10 Ys, 10 Ts and finally 10 Is. Rest for one minute and repeat. Finish with a few upper body stretches.

Brightcove player
Brightcove player
Brightcove player

Day 27 – pilates and stability-ball crunches

Start on your back. Do 10 double-leg stretches on each leg. Without resting, turn onto your front and do 10 stomach stretches. Rest for one minute and then repeat one or two more times. Then do 10 stability-ball crunches followed by 10 oblique crunches on each side of your body. Rest for one minute and then repeat one or two more times.

Cardio: Do interval training: Warm up for 10 minutes. Then alternate 15 seconds of hard work with 45 seconds of moderate work for 10 to 15 minutes. Finish with a five- to 10-minute gradual cool-down.

Cycle 9

Day 28 – lower-body circuits

It’s time to put everything together. Do each of these three circuits three times through.

Circuit 1: Do 15 squats followed by 20 squat taps and 15 burpies. Rest for one minute then repeat two more times.

Circuit 2: Do 10 side lunges followed by 20 bridges and then a one-minute cardio interval. Any cardio interval will do, just challenge yourself. Rest for one minute and then repeat two more times.

Circuit 3: Do 12 pass-under lunges and 10 lunge jumps on each leg. Rest for one minute and then repeat two more times.

You should be holding light weights for the squats and lunges.

Steps: Aim to move for 60 minutes. Congratulations! You’ll have now reached the 10,000-step goal.

Day 29 – upper-body circuits

Do each of these three circuits three times through.

Circuit 1: Do 15 push-ups followed by 15 rows. Rest for one minute and then repeat two more times.

Circuit 2: Do 15 goal-post arms followed by 15 YTIs. Rest for one minute and then repeat two more times.

Circuit 3: Do 12 to 15 biceps curls, 12 to 15 overhead triceps extensions and finally 10 lateral raises. Take a one-minute rest and then repeat two more times. Finish with a few upper body stretches.

Cardio: Do more interval training: Warm-up for 10 minutes. Then alternate 15 seconds of hard work with 45 seconds of moderate work for 10 to 15 minutes. Finish with a five- to 10-minute gradual cool-down.

Brightcove player
Brightcove player

Day 30 – core pyramids and corkscrews

Today is the final day of the challenge. Finish with this killer core workout.

Start by doing a core pyramid, alternating between plank knee tucks and plank knee drives. Do 10 reps of each exercise, followed by eight reps of each exercise, then six reps, four reps and finally two reps.

Next do 15 stability-ball crunches followed by 15 oblique crunches on each side. Rest for one minute and then repeat one or two more times.

Finish with a pilates circuit. Do five corkscrews in each direction, followed by 10 double-leg stretches and finally 15 stomach stretches. Take a one-minute break and repeat one to two more times.

Steps: You’ve hit 10,000 steps once already. Can you do it one more time? Once you’ve reached your goal for a second time, you’ll have completed The Globe’s 30-day health challenge. Congratulations!

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