Day 12: This No-Equipment Workout Mixes Strength & Cardio For The Ultimate Full-Body Tone

Kickstart 2018 with this two-week training program.

BUF Girls no-equipment workout
Image: Instagram @bufgirls

There’s something truly liberating about the end of one year and the start of the next. It’s strange, really, that one day can make us feel so different. That we can go from being overworked, tired and burnt out one minute to motivated and revitalised the next.

But that’s the magic of a new year. It can wash away what’s been and allow us to feel invigorated by what’s to come. And while we’re not fans of the ‘new year, new you’ mentality—because we think you’re pretty great just as you are—we’re all for wanting to grow and seek fulfilment and for setting goals to get there.

Whether you’re focusing on your career, you want to learn a new language or finally get on top of your finances in 2018, your health should be a priority—because you’ll only be your best self when you’re feeling good. So, to help you get started, we’ve teamed up with bikini body trainers, BUF Girls, to bring you a two-week training program to kickstart your fitness from January 1.

Comprised of six workouts and one rest day each week, our New Year (Re)New You training plan will get you back on track after the holiday and firing into 2018. All you need to do is set aside up to 30 minutes each day to get your heart pumping, sign up to our EDM and check your inbox every day or visit for a new workout.

None of the workouts require equipment (aside from the occasional chair) and they can all be done at home but if you’d like to up the intensity, feel free to incorporate weights.

But that’s not all, we’re also giving one lucky reader and a friend access to the BUF Girls’ latest program, Totally BUF, a six-week online exercise and healthy eating plan designed to completely transform your health and wellbeing. To enter, all you have to do is sign up here and starting January 15th, you’ll be ticking that fitness resolution right off your list.

Day 12: A 10 out of 10 Summer

Every set, you will complete 10 reps of each exercise then 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1.

Set #1: Push ups + Squat Jumps

Set #2: Compound Crunches + Burpees

Set #3: Lateral Shuttles + Sit Ups

Enter to win a 6-week training program

For your chance to win a six-week healthy eating and exercise guide—including recipes, workouts and more—for you and a friend, courtesy of the BUF girls, visit

Missed some of the workouts and want to start from day dot? Here’s the first sweat-session of our New Year ReNew You training program.