It’s a moment for significant applause: You’ve dedicated effort, mastered how to push your body (and mind!) effectively, and arrived at the final week of the Forward Yearly Movement Program.
However, this is not the conclusion. Utilize the expertise you’ve acquired throughout this month as a foundation to propel yourself further. Where have you witnessed progress? Which aspects of the exercises have captivated you? Expand on those this week, next week—and for many more weeks ahead.
Day 22: Engage in this robust strength and dexterity workout
This marks your ultimate fresh exercise of the month, and it’s a demanding one. Get ready to focus on your dexterity, upper body power, and core stability. It also incorporates a lot of lateral (side-to-side) movements, a component often absent from our routines. Undertaking exercises in this direction can help us develop all-around strength to prevent injuries, foster agility, and enhance our daily functionality.
The video will be available soon—remember to check back on Monday morning to watch the complete session!
Day 23: Revisit the 8-minute full-body, multidirectional workout
Let’s take it back to Day 1. Reflect on where you’ve gained strength and areas where you still want to progress. Even after this specific video is no longer part of your weekly schedule (although you are encouraged to watch and participate as many times as you wish), it can offer insights on areas you aim to develop next. For example, if you’ve enjoyed the benefits of the reverse lunges on your glutes, perhaps you’d like to explore different lunge variations in your upcoming workouts to maintain that momentum.
Day 24: Go through the full-body mini-interval workout again
Fundamentally, training is about nurturing the human physique. However, the beauty lies in the fact that it can also be enjoyable! While executing today’s workout, identify moments of joy, and consider which movements feel exceptionally good on your body. Then, when you’re struggling to find motivation for exercising next time, recall what you’ve relished about physical activity and the gratifying sensation movement can provide.
Day 25: Engage in a 20-minute outdoor run, walk, bike ride, or hike
Does 20 minutes seem more feasible now compared to the beginning of this month? Pause for a moment to reflect on how much progress you’ve made and give yourself a pat on the back for your accomplishments.
Day 26: Reiterate the strength routine for walkers and runners
Indeed, this workout was crafted with runners and walkers in mind. Nevertheless, if you don’t fall into either of those categories, it doesn’t mean you won’t benefit. The more time you invest in training, the more you’ll realize the interconnectedness of movements and the versatility of many workouts.
Day 27: Follow this 20-minute comprehensive body mobility-focused yoga sequence
Outstanding mobility implies possessing strength across your body’s complete range of motion. While enhancing your flexibility, you might engage in static poses, but this routine involves more dynamic sequences to challenge your joints’ flexibility under tension. Mobility training not only feels wonderful on the body (especially if you’re stiff and achy from extended couch sitting) but it can enhance your agility in everyday activities, whether you’re playing with your children or simply organizing groceries.
Day 28: Replay the strength and coordination workout
When discussing the enhancement of your quality of life, sticking to a consistent routine over time is undoubtedly the most crucial aspect. A little physical activity every day can provide substantial benefits not just to your physical health but also to your overall well-being. Utilize the intelligent habits you’ve cultivated this month to keep you going throughout the entire year. You’ve got this!
