Happy New Year, Greatists, and welcome to the cycle of GWODs programmed by Chris Freytag! Chris is bringing you the next two months of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

"I think I’m done with sugar, wine and late nights for a WHILE. This is your 'I can’t believe I ate and drank so much' post holiday week workout. A fast-paced combination of cardio and body weight strength to get you back on track! This workout throws a burst of cardio in-between strength training to help to kick your metabolism into high gear."

Want more from Chris? Check out her website and Follow her on Twitter!

IF YOU WORK OUT 2 DAYS A WEEK

This is the same workout from Monday — really try to exhaust those muscles!

30 Jumping Jacks

20 pushups

30 ab crunches

20 burpees

30-second right side plank (full arm or forearm)

30-second left side plank (full arm or forearm)

**One minute of rest, then 20 minutes of steady cardio — jogging, biking, elliptical, or rowing will do!**

30 Jumping Jacks

20 pushups

30 ab crunches

20 burpees

30-second right side plank (full arm or forearm)

30-second left side plank (full arm or forearm)

IF YOU WORK OUT 3 DAYS A WEEK

Rest.

IF YOU WORK OUT 4 DAYS A WEEK

30 skaters (side to side get low into a squat)

20 pushup shoulder taps (tap your opposite shoulder at the top of each rep)

30 bicycle crunches

20 (shallow) tricep dips (on floor or off a chair/bench)

1 minute wall sit

**20 minutes of cardio**

30 skaters (side to side get low into a squat)

20 pushup shoulder taps (tap your opposite shoulder at the top of each rep)

30 bicycle crunches

20 tricep dips (on floor or off a chair/bench)

1 minute wall sit

You're all done! Need a little push to start the new year with a plan? Try Chris Freytag's eBooks to begin 2014 on the right foot:

Get Started with Clean Eating
Get Started with Weight Management

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