New Year, Better Movement: Strength + Stretching for a Strong Start

Happy 2026! 🎉Let’s start the year by moving our bodies in a way that feels strong, supported and sustainable.

In this workout, we combine stretching and strength training to help build strength, improve mobility and support an active, healthy life for years to come.

👉 Choose a weight that feels right for you. That might be 2 pounds, 10 pounds, two canned goods or no weight at all — whatever works for your body today.
👉 Keep your core engaged throughout to support your movements and protect your back.

Movements in this video:

1️⃣ Start in a Warrior 2 stance (front knee bent, back foot turned out so your feet are perpendicular). Arms extend out to the sides with palms facing down. Straighten the front leg and bring the weights down and together in front of you, then return to the starting position. Do this for 5-10 reps on each leg.

Optional: Have palms facing out and bring the weights in and together at chest height to make this more a chest exercise.

2️⃣ Begin in a forward-facing lunge with weights at shoulder height. Inhale as you press the weights overhead and straighten the front leg. Exhale as you return to the lunge and bring the weights back to your shoulders. Do 5-10 reps on each leg.

Modification: Drop the back knee to the floor while staying slightly leaned forward for a deeper stretch, and keep the same arm movements.

Optional: Perform bicep curls instead of overhead presses if you're looking to work your biceps more.

3️⃣ With a weight in one hand, gently hang to the side, stretching through the torso. This move focuses mostly on stretching, while also lightly strengthening the obliques. Switch sides and move slowly.

Move with intention, listen to your body and remember: strength and mobility go hand in hand.

------------------------------------------------------------------------------------------------------------------------------------------------------------

TOPS Club is a network of weight-loss support groups and a wellness education organization. TOPS offers tools and programs for healthy living and weight management, with exceptional group fellowship and recognition. Established in 1948 to champion weight-loss support and success, the organization has helped millions of people live healthier lives. Learn more: www.tops.org