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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 5, continued

Brightcove player
Brightcove player
Brightcove player

Day 15 – goal-post arms

Perform 15 to 20 push-ups, 15 bent-over rows or band rows and finally 15 goal-post arms. Take a one-minute rest and then repeat one to two more times. Finish with a few upper-body stretches.

Cardio: Warm up and do 35 minutes of cardio. Finish with a cool-down.

Brightcove player
Brightcove player
Brightcove player
Brightcove player

Day 16 – band rotation

Hold a side plank and do 15 leg lifts. Repeat on the other arm, then, without resting, turn and do a front plank. Aim to beat your previous front-plank time by five seconds. Then do 10 reps of bird dog each side and finally 10 standing band rotations in each direction. Rest for one minute then repeat all four exercises one to two more times.

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

Day 17 – recovery day

Give your muscles a much-deserved break! Spend a minimum of 10 minutes doing gentle mobility and stretching exercises. Stretch anything that feels tight. Here are a few great stretches to try:

Brightcove player
Brightcove player
Brightcove player

Steps: Aim to move for 50 minutes, which is about 8,000 steps.

Cycle 6

Brightcove player
Brightcove player
Brightcove player
Brightcove player

Day 18 – squat taps

Do 15 squats followed by 10 squat taps. Rest for one minute then repeat. Then while holding weights, do 15 walking lunges followed by 10 to 15 burpies. Rest for one minute and then repeat.

Steps: Aim to move for 50 minutes, which is about 8,000 steps.

Brightcove player

Day 19 – lateral raises and a new cardio challenge

Do 15 to 20 push-ups, 15 band rows or bent over-rows, 15 goal post arms and finally 10 lateral raises. Take a one-minute rest and then repeat one to two more times. Finish with a few upper-body stretches.

Cardio: Aim to do 30 minutes of cardio. However, your challenge today is to try a workout you’re unfamiliar with. If you always run, try a spin class. If you always use the elliptical, try running. Just mix things up!

Brightcove player
Brightcove player

Day 20 – plank leg lifts and oblique V sit-ups

In a front-plank position, lift each of your legs five times. Then turn around and do 10 V sit-ups on each side, 10 bird dogs on each side and finally 10 standing band rotations in each direction. Rest for one minute then repeat all four exercises one to two more times.

Steps: Aim to move for 50 minutes, which is about 8,000 steps.

Cycle 7

Brightcove player

Day 21 – side lunges

Do 15 squats followed by 10 squat taps. Rest for one minute then repeat the set one or two more times. Then hold weights and do 10 side lunges on each leg followed by 15 burpies.

Steps: Aim to move for 55 minutes, which is about 9,000 steps.
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