Skip to Content

New Year’s Resolution Series: 6-Month Comeback Plan – Part 2

Written by
January 21, 2018
Updated September 10, 2018

In January, we introduced you to a comprehensive six-month program designed to lay the groundwork for any fitness goal you want to accomplish. Whether your ambition is to lose a few pounds, gain Herculean strength, compete in a sport, or simply feel better and be fit again like you were when you were younger, it all starts here.

The following are weeks 5–8 (month 2 of 6) of the plan. You’ll continue with many of the same workouts and habits you established in Part 1 and we’ve added a few more. See below for descriptions of new routines we want you to add to the mix, as well as a schedule to show you how to fit it all in at the bottom of the page.

If you missed Part 1, go HERE for exercise descriptions, videos, and an introduction to the plan. The exercises and instructions that were given there don’t reappear here.

For a nutrition program to accompany the training, go HERE.

6-Month Comeback Plan – Part 2 Details

New Year’s Resolution Series: 6-Month Comeback Plan - Part 2

Super Slow Strength

Warm up with 5–10 minutes of aerobic exercise, such as jogging, cycling, or work on an elliptical trainer. Then complete each of the following exercises using very slow rep speeds—take 8–10 seconds to lift the weight and another 8–10 to lower it on each rep. Use very light weight and focus on keeping the muscles tense. You don’t have to count reps, but each exercise should take 90–120 seconds to complete.

Move from one exercise to the next with minimal rest between them. Once you’ve completed all the exercises, hold a front plank for as long as possible. Then repeat immediately for side planks on each side.

Exercises:

● Machine or cable chest press
● Machine or cable seated row
● Machine leg press or dumbbell squat
● Machine or cable pulldown
● Plank
● Side plank (left)
● Side plank (right)

Swim Repeats: 100 meters

If desired, you can substitute a rowing machine or elliptical trainer for the swim, following the same meter requirements for the rowing machine.

Warm up with 500m, alternating 50m of a drill like swimming with a kickboard or doing a particular stroke with 50m of freestyle swimming. Then swim 10 rounds of 100m at the maximum pace you can sustain. Rest 10 seconds between rounds. Cool down with 200–500m at an easy pace.

If using an elliptical, warm up for 5 minutes and then work as hard as possible for 60 seconds. Go easy for 60 seconds, and repeat for 8–12 rounds.

Foundation Strength Training

These full-body workouts will further develop a base level of strength that will lead to more intense weight training down the line. They won’t leave you excessively sore.

Workout A

Warmup: Perform 3–5 minutes of aerobic exercises such as jogging, cycling, or work on the elliptical trainer. Then perform the following exercises.

● Hip flexor kick-outs, 10 reps each side
● Four-step hip stretch, 10 reps each side
● Foam roll hamstrings, 10 reps each side
● Foam roll quadriceps, 10 reps each side
● Foam roll hip flexors, 10 reps each side
● Foam roll calves, 10 reps each side
● Foam roll IT bands, 10 reps each side
● Foam roll low back, 10 reps

Work Sets

Use about 80% of the weight you think you can handle for each set and don’t go to failure on any set.

Alternating Kettlebell or Dumbbell Row in Lunge
Reps: 10 (each side)

Hold a dumbbell in each hand and stagger your stance. Bend your hips back so your torso is angled 45 degrees to the floor. Row one dumbbell to your side, drawing your shoulder blade back. Lower the weight and repeat on the opposite side. Switch the leg that’s in front every two steps.

Alternating Kettlebell or Dumbbell Press
Reps: 10 (each side)

loading...

Hold a dumbbell in each hand at shoulder level and press one overhead. Lower it and press the other. Keep your core braced and avoid bending your torso in any direction.

Alternating Biceps Curl
Reps: 10 (each side)

loading...

Curl one arm at a time, avoiding letting your upper arms drift forward. Lift the weights with control; don’t swing them.

Cable Triceps Pushdown
Reps: 10 (each side)

Attach a rope handle to the top pulley of a cable station and grasp the ends with each hand. Extend your elbows to lockout. Lower the weight with control; don’t let the plates crash onto the stack.

Split Squat
Reps: 10 (each side)

Hold a dumbbell in each hand and stagger your legs. Lower your body until your rear knee nearly touches the floor. Keep your torso upright and your core tight.

Lateral Lunge
Reps: 10 (each side)

See Part 1.

Front Plank w/ Tap
Reps: 10 (each side)

See Part 1.

Cool Down

Hold each of the following stretches for up to 20 seconds (each side, were applicable)

● Down dog
● Single-leg quadriceps stretch
● Calf stretch
● Standing hamstring stretch
● Standing figure-four stretch
● Bridge

See Part 1.

Workout B

Perform the same warmup as in Workout A.

Single-Leg Overhead Press w/ Knee Drive
Reps: 10 (each side)

Hold a dumbbell in one hand at shoulder level. Stand with feet at shoulder width and press the weight overhead while raising the opposite knee above your hips.

loading...

Bow Row
Reps: 10 (each side)

Walking Lunge
Reps: 10 (each side)

Single-Leg Bridge w/ Stability Ball
Reps: 10 (each side)

Lie on the floor and rest the heel of one foot on a stability ball. Raise the other in the air. Brace your abs and drive your foot into the ball to raise your hips into the air.

Hip Hike
Reps: 10 (each side)

Fire Hydrant
Reps: 10 (each side)

Perform the same cool down as in Workout A.

Workout C

Pullup or Pulldown
Reps: 10

Hang from a pullup bar with hands just outside shoulder-width apart and palms facing away from you. Pull yourself up until your chin is over the bar. If that’s too difficult, perform the same movement on a pulldown machine.

One-Arm Cable Chest Press
Reps: 10 (each side)

Attach a D-handle to the upper pulley of a cable station and grasp it in one hand. Stagger your stance so that the opposite side’s leg is forward. Brace your core and press the handle in front of you. Avoid twisting or bending your torso.

loading...

Straight-Arm Pulldown
Reps: 10

Attach a straight bar to the top pulley of a cable station and grasp it with hands shoulder-width apart. Back up from the machine to put tension on the cable and bend your torso forward to let your arms raise overhead. Pull the handle down to your hips.

Bow Row
Reps: 10 (each side)

Dumbbell Kickback
Reps: 10

Hold dumbbells and bend your hips back until your torso is parallel to the floor. Keeping your upper arms tight against your sides, extend your elbows to lockout, flexing your triceps at the top.

Front Plank W/ Tap
Reps: 12

Straight-Leg Cable Kick Forward
Reps: 10 (each leg)

Attach an ankle cuff to the low pulley of a cable station and slip it onto your ankle. Brace your core and slowly raise your leg in front of you, as if you were kicking. Keep your knee straight.

loading...

Straight-Leg Cable Kick Back
Reps: 10 (each leg)

Perform the same as the kick forward but face the machine and kick your leg backward while keeping the knee straight.

Perform the same cool down as in Workout A.

Swim Repeats: 50 meters

If desired, you can substitute a rowing machine or elliptical trainer for the swim, following the same meter requirements for the rowing machine.

Warm up with 500m, alternating 50m of a drill like swimming with a kickboard or doing a particular stroke with 50m of freestyle swimming. Then swim 16–20 rounds of 50m at the maximum pace you can sustain. Rest 10 seconds between rounds. Cool down with 200m at an easy pace.

If using an elliptical, warm up for 5 minutes and then work as hard as possible for 60 seconds. Go easy for 60 seconds, and repeat for 8–12 rounds.

Training Schedule

New Year’s Resolution Series: 6-Month Comeback Plan - Part 2

Week 5

Day 1: Range of Motion and Recovery Circuit; Fabulous Four Injury-Prevention Workout;
Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Body Weight Workout (A or B); Foundation Core Training; 25-meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Nature Workout Circuit; Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Foundation Core Training; Easy Recovery Run or Bike; Hot/Cold contrast

Day 7: TaiChi, Kundalini Yoga, Bikram Yoga, or Nature Walk; Foam Roller or Massage

Week 6

Day 1: Range of Motion and Recovery Circuit; Super Slow Strength Training; Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Body Weight Workout (A or B); Foundation Core Training; 25-meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Super Slow Strength Training; Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Run or Bike; Foundation Core Training; Hot/Cold contrast

Day 7: Nature Workout Circuit; Foam Roller or Massage

Week 7

Day 1: Range of Motion and Recovery Circuit; Super Slow Strength Training; Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Body Weight Workout (A or B); Foundation Core Training; 100-meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Super Slow Strength Training; Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Swim, Bike, or Elliptical; Foundation Core Training; Hot/Cold contrast

Day 7: Nature Workout Circuit; Foam Roller or Massage

Week 8

Day 1: Range of Motion and Recovery Circuit; Foundation Strength Training (Workout A);
Foundation Core Training; Cold Therapy; ELDOA

Day 2: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 3: Foundation Strength Training (Workout B); Foundation Core Training; 50-meter Swim Repeats, Row, or Elliptical

Day 4: Yoga w/ Deep Breathing; Foundation Core Training; Fast Foot Mobility Routine

Day 5: Foundation Strength Training (Workout C); Foundation Core Training; Foam Roller or Massage

Day 6: Yoga w/ Deep Breathing; Easy Recovery Swim, Bike, or Elliptical; Foundation Core Training; Hot/Cold contrast

Day 7: Nature Workout Circuit; Foam Roller or Massage

Ben Greenfield
Ben Greenfield is human performance consultant, speaker and New York Times bestselling author of 13 books, including the wildly popular titles “Beyond Training” and “Boundless”. A former collegiate tennis, water polo and volleyball player, bodybuilder, 13 time Ironman triathlete and professional obstacle course racer, Ben has been voted by the NSCA as America’s top Personal Trainer and by Greatist as one of the top 100 Most Influential People In Health And Fitness. A frequent contributor to health and wellness publications and websites and a highly sought after speaker, Ben’s understanding of functional exercise, nutrition, and the delicate balance between performance and health has helped thousands of people around the world achieve their goals and improve their quality of life – from high level CEO’s to soccer moms to professional athletes and beyond.

Keep-It™ Money Back Guarantee
We’re confident you’ll love your Onnit supplements. If the product doesn't perform for you, however, we’re not gonna play games with you. Order any of our entry size supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We just ask that you try it out for at least two weeks to give it a fair shot.
Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. For more information and a full list of products that qualify, visit our Keep-It™ page. Further details can be found on our Refund Policy support page.
Free Shipping
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
Media
For media inquiries please contact us at media@onnit.com.
Military & First Responder Discount
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
Subscribe & Save
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.