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

Rest.

if you work out 3 days a week

20 Renegade Rows (Plank position) with hand weights

20 Pushups

10 Burpees

***repeat X2, resting 30-45 seconds between circuits

20 Lateral shoulder raises with hand weights

20 Bicep curls with hand weights

10 Burpees

***repeat X2, resting 30-45 seconds between circuits

20 Tricep kickbacks on all fours with hand weights (20 right/ 20 on the left)

20 Chest flys on your back with hand weights

10 Burpees

***repeat X2, resting 30-45 seconds between sets

IF YOU WORK OUT 4 DAYS A WEEK

Cardio time! – do 30-45 minutes of steady cardio (players' choice, but why not try something new? Spinning, kickboxing, stairclimbing... The gym is your oyster!)

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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