2022 New Year’s Strength Challenge

Happy New Year! We’re psyched that you’ll be joining us for the next month of workouts with our New Year’s Challenge. 

This strength workout requires two dumbbells, but in all other workouts, the dumbbells aren’t needed. 

Bottom line: We tried to make this New Year’s Challenge as flexible as possible so you can tailor it to your needs. 

Today, you’ll focus on total-body strength. Take your time with each of the moves—from squat thrusters to renegade rows. You might even find that it’s a bigger challenge to move at a slower pace.

Check out the banner below or keep scrolling for a detailed overview of each exercise in today’s challenge. Let’s go!

Strength Builder

Grab your dumbbells! If you don’t have access to dumbbells, you can use water bottles, unopened canned food or even laundry detergent containers—be creative. 

You can also do these moves with just your body weight. If you choose this option, just replace renegade rows with plank shoulder taps and do push-ups instead of chest presses. 

Since there are 5 weeks in January, you’ll repeat this workout 5 times over the course of the month. Each week, you’ll add on 5 to 10 seconds—the requirements are listed below. Go at your own pace and have some fun!

How to Do DB Squat Thrusters

1. Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
2. Using the lower body, thrust up to standing and press the dumbbells overhead, extending the arms long. 
3. Then, lower the dumbbells back down to shoulder height and repeat the movement until time expires. 

How to Do DB Renegade Rows

1. Get into a push-up position with a dumbbell in each hand. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm.
2. Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground. Then, repeat on the other side. 
3. Keep alternating rows until time expires. 

How to Do a DB Floor Press

1. Lie face-up on the floor holding two dumbbells at chest height. 
2. Press up as if you were on a normal bench until your arms are fully extended.
3. Then, slowly lower back to the starting position.
4. Keep repeating until time expires. 

How to Do DB Russian Twists 

1. Hold one dumbbell close to your chest and keep your back straight (your torso should be at a 45-degree angle to the floor). 
2. Twist your torso as far as you can to the left and then reverse the motion, twisting as far as you can to the right. That’s one rep. Keep repeating until time expires. 

*The advanced version can be completed with straight legs and your feet off of the floor. For a modified version, you can bend your knees while keeping your feet off of the floor. If that’s still too advanced for you, keep your feet on the floor.

How to Do DB Glute Bridges

1. Lie down on your back and bend your legs to a 45-degree angle with your feet resting on the floor. 
2. Place the dumbbell on your hip flexors (upper thigh).
3. Thrust your hips towards the ceiling and slowly come back to the starting position. Repeat until time expires.

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