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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 7, continued

Brightcove player
Brightcove player
Brightcove player

Day 22 – arms and shoulders

Take a break from rows and push-ups. Instead, directly target your arms and shoulders. 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 for two or three sets. 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
Brightcove player
Brightcove player

Day 23 – pilates

Try two classic pilates exercises: the single-leg stretch and the stomach stretch. Start in a front-plank position. Alternate lifting your legs for a total of 10 reps. Without resting, turn and do 15 V sit-ups on each side. Rest for one minute then repeat one or two more times. Next lie on your back. Do 10 single-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.

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

Brightcove player

Day 24 – recovery day

Give your muscles a much-deserved break. Spend at least 10 minutes stretching anything that feels tight.

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

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