New Year, Do You Body-Weight Workout Challenge Improves Strength and Mobility in 31 Days

How the 'New Year, Do You' Challenge Works

To keep your body happy and your mind relaxed, Summers designed a plan that includes activation exercises, mobility, stretching, cardio and walking. Here's what each week looks like:

  • Saturday: Full-Body Strength
  • Sunday: Hips and Core Activation
  • Monday: Walk
    • Tuesday: Abs and Legs
  • Wednesday: Stretch and Strengthen
  • Thursday: Cardio
    • Friday: Mobility

Get a printer-friendly version of the challenge calendar here.

How to Join the Body-Weight Workout Challenge

Step 1: Print and/or Save Your Challenge Calendar

Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do the workout listed, then check off each day as you complete it.

Our community of more than 51,000 members is here to support and motivate you through this challenge. Tell the group how the day's routine went, post photos or videos of your workouts or share your favorite meme or motivational quote.

Step 3: Grab Any Extra Equipment

One of the great things about this challenge is that you don't need any gear — just your body. But sometimes props and other tools can make things easier and/ or more comfortable. Here are a few things you may want to consider having on hand:

    Mat
  • Water bottle
  • Headphones
  • Yoga block
  • Jump rope
Step 4: Start Your Body-Weight Workouts

On Day 1, kick things off with the Full-Body Strength workout. Check out the links below for details on each of the five routines:

  • Full-Body Strength
  • Hips and Core Activation
  • Abs and Legs
  • Stretch and Strengthen
  • Mobility
Step 5: Don't Forget Cardio

Each week, there are two cardio days scheduled — one walk and one that's completely up to you. The walk is meant to be an active recovery session that slightly elevates your heart rate and moves your muscles without pushing you too hard.

On the second cardio day, you can choose whatever cardio workout you'd like. Go for another walk or hike, use the treadmill or elliptical, dance, swim, cycle, jump rope — pick your favorite! The intensity is up to you, as well. If you need another recovery day, take it easy. If you want to challenge yourself, pick up the pace, dial up the intensity or add in some intervals.

Looking for cardio inspiration? Try some of these routines:

Step 6: Celebrate Your Success

When you're ready, keep your momentum going with a new challenge, such as:

Read more on: livestrong, body