Strong, Fast, & Fit
End the Year Strong
Keep your fitness efforts alive during the holidays with this countdown to 2024. It’s designed to help you finish the year feeling powerful, confident, and grounded.
The Program
The backbone of the below calendar is “Easy Dumbbell Strength,” a five-move strength workout that takes about 20 minutes and can be repeated three to five days a week. The remaining days include the following:
- One day each week of high-intensity moves that take five to 20 minutes.
- Two days each week of restorative, mobility-focused exercises that take 20 minutes or less.
- One day each week of intentional rest, with a suggested meditation and reading on the topics of slowing down, reframing your fitness mindset, and goal-setting.
Start each workout with a short, dynamic warm-up, such as “The Perfect Warm-up,” or with five minutes of light calisthenics or cardio.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
HIIT-Superset
⋅ 5-minute workout: Perform Superset A for 3 rounds.
⋅ 10-minute workout: Add on Superset B for 3 rounds after resting for 1 minute.
⋅ 15-minute workout: Add on Superset C for 3 rounds after resting for 1 minute.
Superset A
Exercise | Duration |
Kick Squat | 25 seconds |
Rest | 25 seconds |
Eccentric Pushup | 25 seconds |
Rest | 25 seconds |
Repeat for 3 rounds.
Superset B
Exercise | Duration |
Sliding Reverse Lunge | 25 seconds |
Rest | 25 seconds |
Pledge Plank | 25 seconds |
Rest | 25 seconds |
Repeat for 3 rounds.
Superset C
Exercise | Duration |
Alternating Lateral Lunge | 25 seconds |
Rest | 25 seconds |
Sliding Mountain Climber | 25 seconds |
Rest | 25 seconds |
Repeat for 3 rounds.
→ Click here for full exercise instructions and illustrations.
DEC |
DAY |
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
5 Pilates Moves
Exercise | Reps |
The Hundred | 50 to 100 pulses |
Roll-Up | 5 reps |
Coordination | 6 reps |
Swimming | 5 to 10 reps |
Thigh Stretch | 5 reps |
→ Click here for full exercise instructions and illustrations.
Optional Add-On: Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
8 Gentle Yoga Poses
Exercise | Duration |
Modified Sun Salutation | 5 breaths |
Standing Side Bend | 5 reps per side |
Forward Fold | 5 breaths |
Forward Fold to Half Lift | 5 reps |
Cat–Cow | 5 reps |
Child’s Pose | 5 breaths |
Fetal Pose | 5 breaths per side |
Savasana | 5 breaths |
→ Click here for full exercise instructions and illustrations.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
6-Minute Sweat
Exercise | Duration |
Side-to-Side Squat | 30 seconds |
Jumping Jacks | 30 seconds |
Hinge to Row | 30 seconds |
Lateral Jump | 30 seconds |
Side-to-Side Pushup | 30 seconds |
Burpee | 30 seconds |
⊕ Rest for 30 seconds after each move.
⊕ Advanced exercisers can increase the work by performing 45 seconds of work, followed by 15 seconds of rest.
⊗ Repeat for up to 3 rounds.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
4 Barre Moves
Exercise | Duration |
Body-Weight Squat | 4 minutes |
Power Leg | 90 seconds |
Crescent-Lunge Burpee | 2 minutes, alternating sides |
Carousel Horse | 2 minutes per side |
→ Click here for full exercise instructions and video demos.
Optional Add-On: Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
3 Yoga Poses for Recovery
Pose | Duration |
Child’s Pose | Hold for 5 deep breaths |
Cat-Cow | 5 reps |
Downward Facing Dog | Hold for 5 deep breaths |
→ Click here for full exercise instructions and illustrations.
Optional Add-On: Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Low-Impact HIIT
Exercise | Duration |
Dumbbell Thruster | 45 seconds |
Dumbbell Renegade Row | 45 seconds |
Dumbbell Hang Power Clean | 45 seconds |
Pushup | 45 seconds |
Reverse Lunge With Power Knee Drive | 45 seconds |
⊕ Perform the movements in succession. Do as many good-form reps as possible in 45 seconds.
⊕ Rest for 90 seconds after each move.
⊗ Complete 2 rounds.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
4-Move Tai Chi Routine
⋅ Stretch Toward the Sky
⋅ Drawing the Bow
⋅ Massaging Back and Reaching Toes
⋅ Body and Mind Balance
→ Click here for full exercise instructions and video demos.
Optional Add-On: Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
3 Chair Yoga Poses
Poses | Duration |
Back Bend | 5 breaths |
Figure Four | 5 breaths per side |
Twist | 5 breaths per side |
→ Click here for full exercise instructions and photos.
Optional Add-On: Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Rest-Based HIIT
Exercise | Reps |
Squat-to-Press | 12 reps |
Lunge-to-Curl | 12 reps |
Pushup-to-Row | 12 reps |
Burpee-to-Press | 12 reps |
Choose a weight you can curl with good form for about 15 reps, and use the same set of dumbbells for the entire workout.
⊕ Perform the four moves in a continuous circuit, completing 12 reps of each exercise before moving to the next one.
⊕ Rest as often as necessary (even in the middle of a set) for as long as you need until you feel ready to continue the workout.
⊕ Pick up exactly where you left off.
⊗ Complete as many rounds as possible, aiming for about 3, in 20 minutes.
To determine when and how long to rest, “monitor the levels of your Bs and Hs — burning, breathlessness, heaviness, and heat — on a 1-to-4 scale,” advises workout designer Jade Teta — 1 being fully rested and 4 being unable to continue.
For best results, and for a beneficial release of the hormones that trigger fat loss, muscle growth, and mood elevation, Teta suggests working until those fatigue indicators accumulate to a full-on level 4, then rest until they subside entirely.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Sun Salutation Variations
→ Click here for full instructions and video demos.
Optional Add-On: Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
Restorative Yoga
Pose | Duration |
Rag Doll | 5 or more deep breaths |
Cobbler’s Pose | 5 or more deep breaths |
Easy Seated Twist | 5 or more deep breaths on each side |
Legs-Up-the-Wall | 5 or more deep breaths |
Child’s Pose | 5 or more deep breaths on each side |
Supine Bent-Knee Twist | 5 or more deep breaths on each side |
Savasana | 5 or more minutes |
DEC |
DAY |
TODAY’S WORKOUT
Easy Dumbbell Strength
Exercise | Sets x Reps |
Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
Dumbbell Floor Press | 2 sets x 5 reps |
Dumbbell Bent Over Row | 2 sets x 5 reps |
Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
→ Click here for full exercise instructions and video demos.
DEC |
DAY |
TODAY’S WORKOUT
HIIT-Superset
⋅ 5-minute workout: Perform Superset A for 3 rounds.
⋅ 10-minute workout: Add on Superset B for 3 rounds after resting for 1 minute.
⋅ 15-minute workout: Add on Superset C for 3 rounds after resting for 1 minute.
Superset A
Exercise | Duration |
Kick Squat | 25 seconds |
Rest | 25 seconds |
Eccentric Pushup | 25 seconds |
Rest | 25 seconds |
Repeat for 3 rounds.
Superset B
Exercise | Duration |
Sliding Reverse Lunge | 25 seconds |
Rest | 25 seconds |
Pledge Plank | 25 seconds |
Rest | 25 seconds |
Repeat for 3 rounds.
Superset C
Exercise | Duration |
Alternating Lateral Lunge | 25 seconds |
Rest | 25 seconds |
Sliding Mountain Climber | 25 seconds |
Rest | 25 seconds |
Repeat for 3 rounds.
→ Click here for full exercise instructions and illustrations.
DEC |
DAY |
TODAY’S WORKOUT
Meditate:
Running, Walking, or Seated
Read:
A Practical Guide to Setting Goals
Read:
Are Goals Overrated?