Strong, Fast, & Fit
End the Year Strong
Keep your fitness efforts alive during the holidays with this countdown to 2025. It’s designed to help you finish the year feeling powerful, confident, and grounded.
December is a month of gatherings and celebrations. At the same time, it’s also a transition from the end of one year to the beginning of the next — and that can feel . . . chaotic. The combined result is often a break from the routines that help us thrive and feel our best.
One area where we might feel this profoundly is in our fitness. It’s common for exercise habits to fall by the wayside during this busy season, relegated to the back burner until January, when we hope to jump-start all our best intentions.
But there is nothing particularly extraordinary about the first day of the year, just as there is no need to hit pause on movement in December. When it comes to moving your body (as well as to supporting your mind and spirit), something is always better than nothing.
With this in mind, the team at Experience Life presents this monthlong, fitness-focused countdown to 2024 — an effort inspired by the Advent calendar, which counts down the days to Christmas.
In the Advent tradition, the days leading up to Christmas were recognized by chalk marks on a wall or by lit candles. But as time went on, they were celebrated with printed Advent calendars that contained hidden delights: Open a window each day to reveal a Bible verse or a piece of chocolate. More recently, items like jams, candles, dog treats, and even Pokémon figurines have found their way into the space behind those small, numbered flaps.
Unlike Advent calendars, however, our countdown runs a full 31 days, from the first day of December to the start of the new year. And, rather than candies, beauty products, or hot sauces, the daily delights here are workouts.
Don’t worry, the suggested strength, cardio, mobility, and rest routines are short, sweet, and specifically selected to support your fitness through the transition from 2023 to 2024.
The backbone of the calendar is “Easy Dumbbell Strength,” a five-move strength workout that takes about 20 minutes and can be repeated three to five days a week. The remaining days include the following:
- One day each week of high-intensity moves that take five to 20 minutes.
- Two days each week of restorative, mobility-focused exercises that take 20 minutes or less.
- One day each week of intentional rest, with a suggested meditation and reading on the topics of slowing down, reframing your fitness mindset, and goal-setting.
The most exciting aspect of this calendar is that the only day you need to think about is the one right in front of you. Yes, there is a cumulative benefit to completing each and every workout. But there is no requirement to finish one day’s workout before moving to the next.
Each day is an invitation to move — it’s up to you to accept or decline. If you miss a day (or three, or 20), simply come back when you can and click open the next window on the calendar. There is no falling behind or catching up — the beauty of this calendar is that you show up as you are.
Ready to meet the new year feeling fit and grounded? Let the countdown begin.
Overview
The backbone of the below calendar is “Easy Dumbbell Strength,” a five-move strength workout that takes about 20 minutes and can be repeated three to five days a week. The remaining days include the following:
- One day each week of high-intensity moves that take five to 20 minutes.
- Two days each week of restorative, mobility-focused exercises that take 20 minutes or less.
- One day each week of intentional rest, with a suggested meditation and reading on the topics of slowing down, reframing your fitness mindset, and goal-setting.
Start each workout with a short, dynamic warm-up, such as “The Perfect Warm-up,” or with five minutes of light calisthenics or cardio.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
Superset A
| Exercise | Duration |
| Kick Squat | 25 seconds |
| Rest | 25 seconds |
| Eccentric Pushup | 25 seconds |
| Rest | 25 seconds |
Repeat for 3 rounds.
Superset B
| Exercise | Duration |
| Sliding Reverse Lunge | 25 seconds |
| Rest | 25 seconds |
| Pledge Plank | 25 seconds |
| Rest | 25 seconds |
Repeat for 3 rounds.
Superset C
| Exercise | Duration |
| Alternating Lateral Lunge | 25 seconds |
| Rest | 25 seconds |
| Sliding Mountain Climber | 25 seconds |
| Rest | 25 seconds |
Repeat for 3 rounds.
• 5-minute workout: Perform Superset A for 3 rounds.
• 10-minute workout: Add on Superset B for 3 rounds after resting for 1 minute.
• 15-minute workout: Add on Superset C for 3 rounds after resting for 1 minute.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Reps |
| The Hundred | 50 to 100 pulses |
| Roll-Up | 5 reps |
| Coordination | 6 reps |
| Swimming | 5 to 10 reps |
| Thigh Stretch | 5 reps |
Full exercise instructions and illustrations ↗
Optional Add-On: Easy Dumbbell Strength
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Duration |
| Modified Sun Salutation | 5 breaths |
| Standing Side Bend | 5 reps per side |
| Forward Fold | 5 breaths |
| Forward Fold to Half Lift | 5 reps |
| Cat–Cow | 5 reps |
| Child’s Pose | 5 breaths |
| Fetal Pose | 5 breaths per side |
| Savasana | 5 breaths |
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Duration |
| Side-to-Side Squat | 30 seconds |
| Jumping Jacks | 30 seconds |
| Hinge to Row | 30 seconds |
| Lateral Jump | 30 seconds |
| Side-to-Side Pushup | 30 seconds |
| Burpee | 30 seconds |
⊖ Rest for 30 seconds after each move.
⊕ Advanced exercisers can increase the work by performing 45 seconds of work, followed by 15 seconds of rest.
⊗ Repeat for up to 3 rounds.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Duration |
| Body-Weight Squat | 4 minutes |
| Power Leg | 90 seconds |
| Crescent-Lunge Burpee | 2 minutes, alternating sides |
| Carousel Horse | 2 minutes per side |
Full exercise instructions and video demos ↗
Optional Add-On: Easy Dumbbell Strength
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Pose | Duration |
| Child’s Pose | Hold for 5 deep breaths |
| Cat-Cow | 5 reps |
| Downward Facing Dog | Hold for 5 deep breaths |
Full exercise instructions and illustrations ↗
Optional Add-On: Easy Dumbbell Strength
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Duration |
| Dumbbell Thruster | 45 seconds |
| Dumbbell Renegade Row | 45 seconds |
| Dumbbell Hang Power Clean | 45 seconds |
| Pushup | 45 seconds |
| Reverse Lunge With Power Knee Drive | 45 seconds |
⊕ Perform the movements in succession. Do as many good-form reps as possible in 45 seconds.
⊖ Rest for 90 seconds after each move.
⊗ Complete 2 rounds.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
• Drawing the Bow
• Massaging Back and Reaching Toes
• Body and Mind Balance
Full exercise instructions and video demos ↗
Optional Add-On: Easy Dumbbell Strength
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Poses | Duration |
| Back Bend | 5 breaths |
| Figure Four | 5 breaths per side |
| Twist | 5 breaths per side |
Full exercise instructions and photos ↗
Optional Add-On: Easy Dumbbell Strength
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Reps |
| Squat-to-Press | 12 reps |
| Lunge-to-Curl | 12 reps |
| Pushup-to-Row | 12 reps |
| Burpee-to-Press | 12 reps |
Choose a weight you can curl with good form for about 15 reps, and use the same set of dumbbells for the entire workout.
⊕ Perform the four moves in a continuous circuit, completing 12 reps of each exercise before moving to the next one.
⊖ Rest as often as necessary (even in the middle of a set) for as long as you need until you feel ready to continue the workout.
⊕ Pick up exactly where you left off.
⊗ Complete as many rounds as possible, aiming for about 3, in 20 minutes.
To determine when and how long to rest, “monitor the levels of your Bs and Hs — burning, breathlessness, heaviness, and heat — on a 1-to-4 scale,” advises workout designer Jade Teta — 1 being fully rested and 4 being unable to continue.
For best results, and for a beneficial release of the hormones that trigger fat loss, muscle growth, and mood elevation, Teta suggests working until those fatigue indicators accumulate to a full-on level 4, then rest until they subside entirely.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
Full Sun Salutation instructions and video demos ↗
Optional Add-On: Easy Dumbbell Strength
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
| Pose | Duration |
| Rag Doll | 5 or more deep breaths |
| Cobbler’s Pose | 5 or more deep breaths |
| Easy Seated Twist | 5 or more deep breaths on each side |
| Legs-Up-the-Wall | 5 or more deep breaths |
| Child’s Pose | 5 or more deep breaths on each side |
| Supine Bent-Knee Twist | 5 or more deep breaths on each side |
| Savasana | 5 or more minutes |
| Exercise | Sets x Reps |
| Dumbbell Kickstand Romanian Deadlift | 2 sets x 5 reps |
| Dumbbell Floor Press | 2 sets x 5 reps |
| Dumbbell Bent Over Row | 2 sets x 5 reps |
| Hand-to-Hand Dumbbell Swing | 1 set x 20 to 50 reps |
| Plank With Shoulder Tap | 1 set x 5 reps per side |
⊕ Perform each of the above five movements in order.
⊕ Complete all sets and reps per movement before moving on to the next.
Superset A
| Exercise | Duration |
| Kick Squat | 25 seconds |
| Rest | 25 seconds |
| Eccentric Pushup | 25 seconds |
| Rest | 25 seconds |
Repeat for 3 rounds.
Superset B
| Exercise | Duration |
| Sliding Reverse Lunge | 25 seconds |
| Rest | 25 seconds |
| Pledge Plank | 25 seconds |
| Rest | 25 seconds |
Repeat for 3 rounds.
Superset C
| Exercise | Duration |
| Alternating Lateral Lunge | 25 seconds |
| Rest | 25 seconds |
| Sliding Mountain Climber | 25 seconds |
| Rest | 25 seconds |
Repeat for 3 rounds.
• 5-minute workout: Perform Superset A for 3 rounds.
• 10-minute workout: Add on Superset B for 3 rounds after resting for 1 minute.
• 15-minute workout: Add on Superset C for 3 rounds after resting for 1 minute.
Meditate
Try one of these meditations ↗
Read
A Practical Guide to Setting Goals ↗
Start the Year
A Mindful Approach to the New Year ↗
Wishing you a strong and healthy New Year!