Read the guide before week one so you know how the workouts, the Move block, and the 150-minute goal fit together. Grab your tracker, and you’re set.
Every workout builds strength and gets your heart rate up, so you get both done in one session.
Wake up your hips, shoulders, and breathing so you lift well.
Full-body dumbbell lifts. Pick a weight that's genuinely hard, log it, and go up when you've earned it.
Faster-paced, low-impact intervals with short bursts. You'll breathe hard. You won't end up on the floor.
Bring it back down so you can get on with your day.
Mon
Workout 1
Tue
Move day (optional)
Wed
Workout 2
Thu
Move day (optional)
Fri
Workout 3
Sat
Go for a walk
Sun
Rest
+150
minutes of movement a week
This isn't one long workout. It's all the movement you add up over the week: your Move blocks, move days, walks, Pilates, dancing in the kitchen. Aim for about 150 minutes total, the amount the U.S. Physical Activity Guidelines recommend. Moderate counts, meaning you can talk but not sing. Your three Move blocks already get you part of the way there.
This isn't a holiday gimmick. Strength training with progressive overload comes first, just like every WITHIN program, and the Move block supports it.
Read the method and the researchEvery muscle, every workout
Full-body sessions mean even two workouts in a crazy week train everything twice.
Hard, but not to collapse
Most sets end with one to three good reps left. Research suggests going all the way to failure doesn't add extra muscle.
Cardio won't cancel your lifting
A large research review found adding cardio didn't reduce muscle growth or maximal strength. Lifting first keeps your form sharp.
You'll see it in your numbers
Workouts repeat so you can compare. Log your weights and reps on the tracker and watch them climb.
Light, medium, and heavy dumbbells. A mat. A sturdy step or platform you can safely stand on.
A loop band. A bench. Every workout has a no-bench option.
Yes. Every workout is free on YouTube. Sign up for the tracker and a heads-up when new workouts go live.
No. The Move block has short bursts, but it's built to be challenging and repeatable, not to leave you wrecked.
Yes. Every exercise has an easier and a harder option, and you pick weights by effort, not by what anyone else uses.
It's a goal, not a rule. Start where you are. Your workouts count toward it, and every walk adds up.
Start with Week 1 whenever you find it. The workouts will be waiting.
Check with your healthcare provider before you start, and get their okay for where you are right now. Every exercise has options, so you can adjust as you go.
Rest, enjoy the holidays, and keep walking. Something new starts January 4, and you'll hear about it first.
Grab your free tracker. I'll email you when new workouts go live.
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