Fitness Tips

Learn the Components of a Well-Rounded Fitness Routine With This Holistic Movement Plan

This January, it’s time to take it easy and hone in on healthy habits that you can live with for an entire trip around the sun—and beyond. We’ve enlisted the help of industry experts to put together three four-week plans designed to help you move your body, eat more sustainably, or show yourself some loving care. Pick a plan—or three—and hit refresh. Get the Program

Give yourself a pat on the back, because you're more than halfway through the ReNew Year Movement Program. (Whoop, whoop!) Last week, we took a full-body approach to fitness with heart-racing workouts like every minute on the minute (EMOM) and running intervals, as well as activation drills that lit up every last muscle. Now, it's time to turn up the heat on the physical elements of the program and the restorative practices. This week is all about making sure your movement plan is as well-rounded as possible.

To get things started, you'll have a nice self-care day on Monday guided by yours truly (more on that below). Then we'll complete four days of high effort, cardiovascular workouts, including running intervals, an "as many rounds as possible" workout (AMRAP), and a tempo run before wrapping up the week with some stretchy yoga and other recovery practices. It might just be our best week yet, so let's go.

Keep reading for the third week of workouts, and check back next Sunday for week four.

Day 15: Spend time on self care

We’re halfway there, so you get a little treat. Take an extra rest day and practice self care with me.

Day 16: Do this AMRAP lower-body workout (12 minutes)

Get ready to feel the fire. This AMRAP workout targets the lower body with moves like lunges, planks, and squats, but our focus is on building resilience in your mind and body. Can you push yourself when things start to feel hard and still maintain your form? By now, you already have two weeks of confidence-building workouts behind you, so remember that if you start to doubt yourself during this workout.

Day 17: Challenge yourself to a tempo run (10 minutes)

A tempo run is generally described as a "hard, but controlled effort" you maintain for a period of time. While our recovery runs and walks have been done at a four out of 10 effort, this run will be at more of six to seven—and it should be pretty mentally challenging. Check out the "Ten Minute Tempo Run or Walk" on the Nike Run Club app for a guided option, or do your own run or walk. Just make sure you warm up for at least five minutes at an easy pace before diving into the tempo effort (and don't forget to cool down afterward). If you're walking, try to walk at a six-out-of-ten effort.

Day 18: Repeat the AMRAP lower-body workout (12 minutes)

Repeat the AMRAP workout from day 16, paying special attention to your form. Lean into the discomfort. In our self-care video, we learned how to have childlike curiosity without judgment. So see if you can notice if one side is more challenging than another, for example.

Day 19: Do walking or running intervals (10-20 minutes)

Let's switch up our intervals, shall we? These longer intervals will challenge your mental strength just a bit more. However, the workout is a bit shorter—so see if you can focus the whole time.

  1. 3-minute warm-up (slow walk or slow jog)
  2. 1-minute fast walk or run at an eight effort
  3. 1-minute recovery (slow walk or jog)
  4. Repeat steps two and three, three more times
  5. 2-minute slow walk or jog
  6. Repeat the whole thing again (excluding the warm-up), if desired.

Day 20: Practice yoga (30 minutes)

Ahhh, a nice flow after a week of killer effort. This flow pays special attention to increasing the flexibility in your legs (think: hips, hamstrings, and calves), so really enjoy your 30 minutes here, and try to be fully present.

Day 21: Try restorative activities (45-60 minutes)

Let's rest. By now, you probably have a better sense of what recovery practices feel right to you, so let's not delay. Here are your options:

  • Spend 10 minutes in a series of supported positions:
    • 3 minutes in child's pose—you can put a big pillow or bolster under your chest to make it even more relaxing.
    • 3 minutes in a supported bridge—you can use a block under your pelvis or a strap around your legs.
    • 3 minutes in savasana with a pillow under your knees. 
  • Self massage, or use balls and/or a foam roller for 15 minutes. Treat this with a playful mind. Pick out which part of you needs some lovin'. Your calves? Your hamstrings? Your arms?
  • We learned how to do a heart breath this week. I want you to breathe into your heart as you journal about all that you are grateful for.
    • Start by writing down what you are grateful for
    • What felt like an obstacle this week?
    • What felt like a win this week?
    • What are you aware of mind, body, and soul?
    • Keep it simple, the first things that come to mind. You can of course write down more if you’d like.

Looking to hit refresh on your healthy habits this January? Check out our full 2022 ReNew Year program for expert-led plans for better sleep, nutrition, exercise, and self-care routines. 

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