Steal Our New Year Workout
Reset. Rebuild. Feel incredible.
A new year is often the moment people decide to return to structure, clarity, and the habits that make them feel strong, grounded, and energised. This Week 1 Reset Plan is designed to be doable for all levels, aligned with the Social Remedy training pillars (strength, conditioning, Pilates, ABT, punch cardio, and recovery) and supported by our research on what members want most: a fresh routine, visible progress, and a mental reset.
Below is a simple, effective 7-day structure to help anyone start 2026 feeling motivated and in momentum.
Week 1 Reset Plan
Day 1 — Strength + Conditioning
This session builds foundational strength, boosts metabolism, and activates full-body power—the perfect way to set the tone for the week. Based on our S+C and kettlebell conditioning class formats.
3× circuit
• Kettlebell deadlift ×12
• Push-ups ×10
• Row machine ×30 sec
• Rest ×60 sec
Why it works
This combination targets posterior chain strength, upper body conditioning, and cardiovascular fitness—mirroring the structure our members love in S+C classes.
Day 2 — Pilates or Core Flow
Focus on posture, breath, and mobility.
This is your low-impact, alignment-based day, ideal for both beginners and advanced movers needing nervous system recovery.
Benefits
• Improves core stability
• Resets posture after holiday slouching
• Enhances body awareness and movement quality
Day 3 — ABT Glute Builder
A targeted lower-body session for strength, tone, and stability - aligned with our high-demand ABT (abs, butt, thighs) programming.
3× rounds
• Hip thrusts ×15
• Side-lying leg raises ×20 each side
• Band walks ×30
Why it works
These controlled movements build glute strength, support lower-back health, and increase power for your upcoming cardio days.
Day 4 — Recovery Day
One of the most important days of the week.
Our research shows recovery is one of the top reasons members choose Social Remedy, and one of the things that makes them feel the biggest transformation.
Suggested recovery rotation
• Sauna 10–15 minutes (dry or infrared)
• Cold plunge 1–3 minutes
• Repeat 2–3 cycles
Recovery benefits (what our members share with us)
• Increased energy and mood
• Improved muscle recovery
• Reduced inflammation
• Enhanced immunity
Day 5 — Box + Burn
Punch cardio or punch strength for conditioning, coordination, and intensity.
Why it’s powerful
• High-energy session to close the training week
• Excellent for cardiovascular fitness
• Stress relief and mental reset
• Builds speed, agility, and endurance
Whether you choose punch cardio (higher intensity) or punch strength (more technique + load), you’ll leave feeling clear and energised. Mix in an alternating sprint on the Assault Bike between sets for an extra boost in heart rate.
Weekend — Stretch & Restore or Vinyasa Flow
Slow down. Reset. Balance strength with softness.
Stretch & Restore
Perfect if you’re feeling sore, tight, or mentally overloaded. Focuses on deep release and gentle movement.
Vinyasa Flow
A more dynamic breath-meets-movement practice that resets the nervous system, improves mobility, and leaves you feeling grounded yet energised.
Why weekend reset matters
Active people are actually craving stress relief, balance, and to be energised - so gentle weekend movement is supportive for long-term routine consistency.
How to Make This Week Work for You
Based on member insights, the key to sticking to a reset plan is simplicity, community, and recovery.
1. Keep it simple
A clear weekly structure reduces decision fatigue and helps you stay consistent.
2. Pair training with recovery
Members who combine both report feeling better, recovering faster, and staying motivated longer.
3. Do it with others
Our audience consistently states that community is one of the biggest reasons they say “yes” to showing up. Join a class, book a session with a friend, or try a weekend flow together.
4. Focus on how you want to feel
Stronger, clearer, more grounded, balanced—these were the top emotional outcomes from the survey.
Let the feeling guide the habit.
Your New-Year Momentum Starts Here
Whether you're rebuilding after time off, starting fresh, or levelling up your current routine, this Week 1 Reset is designed to help you feel incredible - physically, mentally, and emotionally.
If you want support with structure, coaching, or recovery access, our team at Social Remedy is here to help you build consistency and feel your best.
