With #YearofYou we give you a 12-month complete fitness and strength program to make sure you and your body can do anything you want to do, whenever you want to do it. We’ve divided our #YearofYou program in several phases. In this 8-week phase, we’re using bodyweight movements to improve mobility and movement ability.

For the first 4 weeks:

  • Do the workout 2 days per week
  • Perform 2 sets of each exercise.
  • Find an activity you enjoy to give you a third day of movement. Go for a walk with a friend, play a game of squash, take a GroupX class or go for a swim.

For weeks 5-8: 

  • Do the workout 3 days per week.
  • Perform 3 sets of each exercise.
  • Use your fun activity to give you a fourth day of moving.

Split Stance to Hip Hinge to Overhead Reach

Reps: 5 with each foot forward
Sets: 2
Intensity/Load: Bodyweight
Tempo: Slow
Rest Interval: 30 sec after both sides

  • Set your feet hip-width apart, and line up the toes of your right foot in with the heel of your left foot.
  • With your knees bent, hinge forward at the hips, maintaining a long spine straight.
  • Push your hips back and reach for your shins.
  • Return to standing and reach overhead with both hands while pressing your hips forward.

Wide Lateral Squat with Same Side Torso Rotation

Reps: 5 each side
Sets: 2
Intensity/Load: Bodyweight
Tempo: Slow
Rest Interval: 30 sec after both sides

  • Start with your feet hip-width apart and your arms held out front at chest height.
  • Step to your right, sink into your hip, and rotate your upper body to the right. Return to the start position.

Hip Bridges with Dorsiflexion

Reps: 10
Sets: 2
Intensity/Load: Bodyweight
Tempo: Slow with pause
Rest Interval: 30 sec

  • Lie on your back, hands by your side and feet hip-width apart. Flex your toes up to-wards shins so your heels are resting on the floor.
  • Push your heels into the ground as you lift your hips up towards the ceiling. Pause for 1 second at the top, then slowly lower down.

High Plank with Hip Flexion/Extension (Spider-man)

Reps: 5 each side
Sets: 2
Intensity/Load: Bodyweight
Tempo: Slow with pause
Rest Interval: 30 sec

  • Start in a high plank position. 
  • Bring your right leg forward so your right knee meets the outside of your right elbow, hold here for 1 second, then return to the start and repeat with your left leg.

Alternate Side Lunge with Reach for Foot

Reps: 5 each side
Sets: 2
Intensity/Load: Bodyweight
Tempo: Slow
Rest Interval: 30 sec

  • Start with parallel feet, hip-width apart.
  • Step to your right side and reach your left hand to your right foot as you press your hip backwards. Keep your feet parallel throughout the movement.

Step Up To Balance

Reps: 5 each side
Sets: 2
Intensity/Load: Bodyweight
Tempo: Slow
Rest Interval: 30 sec after both sides

  • Find a box that’s knee-height and stand facing it.
  • Put your right foot, on the box and step up.
  • At the top, raise your left knee in the air to balance on your right leg. 
  • Hold for 1 second, then slowly lower yourself back down to the start position.

Dumbbell Shoulder PNF

Reps: 10
Sets: 2
Intensity/Load: 3-4 RPE
Tempo: Slow
Rest Interval: 30 sec

  • Stand with your feet shoulder-width apart and your right foot slightly forward.
  • With your right hand, hold a dumbbell in front of your left hip so that your palm is facing your body.
  • Raise your right arm up and out to your right side at shoulder height, with palm facing away from you. Pause here for 1 second before returning to the start position.

Squat to 2-Handed Cable Pull-Down

Reps: 10
Sets: 2
Intensity/Load: 3-4 RPE
Tempo: Slow
Rest Interval: 30 sec

  • Set the arms of a Free Motion Cable Cross in a vertical setting and use the handles.
  • Hold the handles with both hands, and sink down into a squat while keeping both arms straight. 
  • At the bottom of the squat, pause and pull your elbows down towards your rib cage, then slowly return arms to overhead position.
  • Slowly return to standing and pause for 1 second before you squat again.