Happy New Year!

While yes, January 1 is technically just another day, it really is a great day to start things anew. New Year's resolutions has gotten a (somewhat deserving) bad rep over the years, but it's in large part to people going all-in and then subsequently spiraling out once their real lives kick in again after the holiday lull. (If you ever want to stick with a new behavior, the surest way to disappoint yourself is to change everything all at once, have unrealistic expectations of your time, and expect *now* things will be different.)

In my personal training and nutrition coaching we work on small steps constantly because the best path to change is over time - whether you're brand new to rucking or you're tackling 50 miles. Little behaviors over time add up to big changes.

Instead of creating unnecessary pressure on yourself this year, I encourage you to think of a theme you'd like to focus on instead - ideally, just one word - that encapsulates what you'd like to focus on. Write the word on a card and pin it to the inside of your ruck, stick it to a post-it at your desk, make it your phone unlock screen - whatever it takes to remind yourself of who you want to be when this next year is finished.

This workout is a pyramid formation - we start with just a few reps of more cardio+core focused exercises and then build up to more reps of easier exercises. Complete the pyramid three times. You'll need:

  • 2 Dumbbells or 1-2 Kettlebells

Always complete your warm-up first to prevent injury.


  • Soft count: 1, 2, 3, 4 ...
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.


10 x reps Bird Dogs HARD COUNT
10 x reps Push-Ups *Knees OK
10 x reps Reach, Rock, Lifts SOFT COUNT
10 x reps Walking Knee Hugs HARD COUNT



5 x reps Bear Crawls HARD COUNT
7 x reps DB Bent Over Rows HARD COUNT
10 x reps DB Squat Thrusters
12 x reps DB Alternating Curls


10 x reps DB Goblet Lateral Lunges HARD COUNT
7 x reps DB* Arm Bars EACH SIDE
5 x reps Mountain Climbers HARD COUNT


If you're ready to really kick this year off right, check out our PATHFINDER Nutrition and PATHFINDER XP Personal Training programs! You deserve to invest in yourself, work hard, and get results. Send us a note at if you'd like to learn more!

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