The No-Gym-Necessary New Year’s Workout Challenge: Week 4

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You made it to the final week of the No-Gym-Necessary New Year’s Workout Challenge, friends! Give yourself a big pat on the back, then get ready to sweat. You’ll find this week’s workouts below!

Monday: The Ultimate Bodyweight Workout

This workout is done using only your bodyweight as resistance. So, you can do this workout literally anywhere, no equipment needed! You have 20 reps of every exercise, and three rounds to get through. So find a spot big enough to do some jumping around, and get ready to sweat, folks!

20 reps of each exercise x 3 rounds
Squat jumps
Push-ups
Mountain climbers
Lunge jumps
Sit-ups
Ski jumpers
Squat thrusts
Bridges
Ab twists

Tuesday: Cardio for 30 to 60 Minutes

Choose any form of cardio you’d like and get going! This can be running, dancing to Beyoncé in front of your mirror, biking — whatever makes you happy. Just make sure to keep going for at least 30 minutes.

Wednesday: Yoga or Pilates

Because Wednesdays call for some zen, are we right? You can either go to a yoga or Pilates class or, if you don’t see yourself making it out of the house, you can opt for an online on-demand yoga class. Pssst: Verge Yoga has tons of online options here or you can find our nice long list of cheap yoga classes around Philly here.

Thursday: Sprint Intervals

It’s that time again: Yep, interval time. As always, start by warming up for five minutes with a walk or light jog. Then, you’re going to do a combination of sprinting and recovering for the duration of the workout.

And remember, no matter what your fitness level, you can do this workout. Maybe your sprint is just a faster walk. Wherever you are, just work harder than your normal pace for the sprint, and then take advantage of your recovery. Good luck!

Complete this circuit twice
20 sec sprint :: 20 sec recovery
30 sec sprint :: 30 sec recovery
40 sec sprint :: 40 sec recovery
50 sec sprint :: 50 sec recovery
60 sec sprint :: 60 sec recovery
50 sec sprint :: 50 sec recovery
40 sec sprint :: 40 sec recovery
30 sec sprint :: 30 sec recovery
20 sec sprint :: 20 sec recovery

Friday: The Final Challenge Workout

Congratulations! You have officially reached the end of a month of serious workouts. To commemorate the occasion, let’s do the Challenge Workout one more time, just to see how far you’ve come over the past few weeks. Now is the time to give it all you’ve got — push yourself to run faster and work harder than you have thus far and be proud of the work you have done. You know the drill with this workout at this point, but just in case you forget or you are just joining us for the first time, here it is one more time.

First, you’re going to head outside. Always start by warming up for a few minutes. This can be a light jog or a fast-paced walk. Once you’re warm, run (or walk, or walk/run, or whatever it takes to finish) until you complete one mile. (This is four laps around a track or you can run with a fitness app to gauge your distance.) Record how long it took.

Next, you’re going to do a strength circuit. You’ll start with 10 reps of each exercise in the circuit below and then do a 30-second sprint (this can be done on any piece of cardio equipment at the gym, running outside, or in your living room doing toe taps on a step, high knees in place, running up and down the steps, etc.). After that, you are going to repeat the circuit doing nine reps of each exercise followed by a 30-second sprint, then eight reps followed by a 30-second sprint, and so on until you complete one rep of each exercise and one final sprint.

• Run 1 mile

• Complete the circuit doing the reps as follows: 10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups
Push-ups
Lunge jumps (do the number of reps indicated on each side)
Lunge row (do the number of reps indicated on each side)
Ski jumpers (do the number of reps indicated on each side)
Tricep dips (do the side of a bench, coffee table or couch)
Complete one 30-second sprint before starting the next set

Just getting started with the Workout Challenge? You can find weeks 1, 2, and 3 below!

The No-Gym-Necessary New Year’s Workout Challenge: Week 1
The No-Gym-Necessary New Year’s Workout Challenge: Week 2
The No-Gym-Necessary New Year’s Workout Challenge: Week 3

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