The Final Push.
- Kaci Mundorf
- Dec 26, 2022
- 2 min read
Updated: Jan 1, 2023
The final push is a 6 day challenge to end the year strong and get a head start on your fitness and lifestyle goals for 2023. There’s no reason you should wait until January 1st to implement your New Year's Resolutions. Start today. Join me for a week of workouts and create new habits that will roll into the New Year!
Monday, December 26th: Move Monday (cardio focused)
5K treadmill (3.1 miles – run, jog, walk)
5K bike (3.1 miles)
Tuesday, December 27: You're a 10 Tuesday (sets of 10)
10 minutes of stairs
3 x 10 leg press
3 x 10 RDLs
3 x 10 Dumbbell Squats
3 x 10 Hamstring Kickbacks
10 minutes of stairs
Wednesday, December 28: You're Worth It Wednesday (shoulders & abs)
Cardio: 1 mile run
Shoulder Circuit:
3 x 12 Lateral Raises
3 x 10 Seated Dumbbell Shoulder Press
3 x 10 Seated Rear Delt Fly
Ab Circuit: 5 minute timer – 45 sec exercise / 15 sec rest
Bicycles
Heel Taps
Leg Lifts
Tuck Ups / Lemon Squeezers
Ab Crunch Circles
Thursday, December 29: Crunch Time Thursday (timed cardio & abs)
10 minute treadmill (run)
10 minute stairs
10 minute bike
10 minute abs: 50 sec on / 10 sec rest
Bicycles
Crunches
Leg Lifts
Russian Twists
Heel Touches
Tuck Ups / Lemon Squeezers
Left Side Plank
Right Side Plank
Regular Plank
Crunch Hold
10 minute Sauna
Friday, December 30: Full Body Friday
1 mile treadmill (run)
3 x 10 RDLs
3 x 10 Single Arm Bicep Curl + 10 Single Arm Pverhead Press (left)
3 x 10 Single Arm Bicep Curl + 10 Single Arm Pverhead Press (right)
3 x 10 Leg Press
2 x 10 Burpees
2 x 25 Bicycles
2 x 25 Crunches
2 x 25 Tuck Ups / Lemon Squeezers
10 minute Sauna
Saturday, December 31: Start the Countdown Saturday
10 minute stairs
9 burpees
8 pistol squats (each leg)
7 pushup claps
6 minute planking – alternate L, R, normal (50 sec on/10 sec rest)
5 minute bike
4 x 5 overhead press
3 minute rower
2 x 25 bicycles
1 mile run
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