Skip to content
Join Life Time

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.

a man holds side plank
Open For Welcome & Details

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.

The Program

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.

DEC

DAY
1

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
2

Experience Life's December fitness program illustration: HIIT
TODAY’S WORKOUT

HIIT-Superset

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.

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.

→ Click here for full exercise instructions and illustrations.

DEC

DAY
3

Experience Life's December fitness program illustration: Rest Day
TODAY’S WORKOUT

Meditate:
Run, Walk, or Seated

Read:
Why Active Recovery Is Essential

DEC

DAY
4

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
5

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

5 Pilates Moves

Exercise Reps
The Hundred 50 to 100 pulses
Roll-Up 5 reps
Coordination 6 reps
Swimming 5 to 10 reps
Thigh Stretch 5 reps

→ Click here for 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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
6

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
7

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

8 Gentle Yoga Poses

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

→ Click here for full exercise instructions and illustrations.

DEC

DAY
8

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
9

Experience Life's December fitness program illustration: HIIT
TODAY’S WORKOUT

6-Minute Sweat

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
10

Experience Life's December fitness program illustration: Rest Day
TODAY’S WORKOUT

Meditate:
Run, Walk, or Seated

Read:
5 Ways to Slow Down

DEC

DAY
11

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
12

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

4 Barre Moves

Exercise Duration
Body-Weight Squat 4 minutes
Power Leg 90 seconds
Crescent-Lunge Burpee 2 minutes, alternating sides
Carousel Horse 2 minutes per side

→ Click here for 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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
13

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
14

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

3 Yoga Poses for Recovery

Pose Duration
Child’s Pose Hold for 5 deep breaths
Cat-Cow 5 reps
Downward Facing Dog Hold for 5 deep breaths

→ Click here for 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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
15

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
16

Experience Life's December fitness program illustration: HIIT
TODAY’S WORKOUT

Low-Impact HIIT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
17

Experience Life's December fitness program illustration: Rest Day
TODAY’S WORKOUT

Meditate:
Running, Walking, or Seated

Read:
The Good-Enough Holiday

DEC

DAY
18

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
19

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

4-Move Tai Chi Routine

Stretch Toward the Sky
Drawing the Bow
Massaging Back and Reaching Toes
Body and Mind Balance

→ Click here for 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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
20

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
21

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

3 Chair Yoga Poses

Poses Duration
Back Bend 5 breaths
Figure Four 5 breaths per side
Twist 5 breaths per side

→ Click here for 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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
22

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
23

Experience Life's December fitness program illustration: HIIT
TODAY’S WORKOUT

Rest-Based HIIT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
24

Experience Life's December fitness program illustration: Rest Day
TODAY’S WORKOUT

Meditate:
Running, Walking, or Seated

Read:
Why Your Fitness Mindset Matters

 

DEC

DAY
25

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
26

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

Sun Salutation Variations

→ Click here for full 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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
27

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
28

Experience Life's December fitness program illustration: Mobility Day
TODAY’S WORKOUT

Restorative Yoga

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

→ Click here for full exercise instructions and photos.

DEC

DAY
29

Experience Life's December fitness program illustration: Strength Day
TODAY’S WORKOUT

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.

→ Click here for full exercise instructions and video demos.

DEC

DAY
30

Experience Life's December fitness program illustration: HIIT
TODAY’S WORKOUT

HIIT-Superset

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.

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.

→ Click here for full exercise instructions and illustrations.

DEC

DAY
31

Experience Life's December fitness program illustration: Rest Day
TODAY’S WORKOUT
Back To Top