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 OR 4 DAYS A WEEK

Rest.

IF YOU WORK OUT 3 DAYS A WEEK

30 Jumping Jacks

20 Split Jumps

10 Standing Calf raises (holding weights for extra resistance)

30 Plie Squats (holding weights for extra resistance)

20 Alternating front lunges (holding weights for extra resistance)

10 Standing Calf raises (holding weights for extra resistance)

30 Box jumps

20 Alternating reverse lunges (holding weights for extra resistance)

10 Standing Calf Raises

30 Jump squats

20 Hamstring roll ins (On your back, with a ball under your ankles, lift the hips and roll the ball towards glutes)

10 Standing Calf raises

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

Get Started with Clean Eating
Get Started with Weight Management

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