{"id":54986,"date":"2017-12-25T09:10:44","date_gmt":"2017-12-25T14:10:44","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=54986"},"modified":"2021-05-18T10:05:30","modified_gmt":"2021-05-18T14:05:30","slug":"fitness-goals-workout-resolutions","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/fitness-goals-workout-resolutions\/","title":{"rendered":"8 Big-Time Fitness Goals to Set for 2018 and How to Crush Them"},"content":{"rendered":"<figure id=\"attachment_64302\" aria-describedby=\"caption-attachment-64302\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-64302 size-full\" title=\"8 Fitness Goals to Set for 2018 and How to Crush Them\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011403\/Fitness-Goals-2018-1.jpg\" alt=\"8 Fitness Goals to Set for 2018 and How to Crush Them\" width=\"620\" height=\"930\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011403\/Fitness-Goals-2018-1.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011403\/Fitness-Goals-2018-1-200x300.jpg 200w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-64302\" class=\"wp-caption-text\">Photo: <a href=\"https:\/\/www.pond5.com\/photo\/65373042\/young-woman-doing-pull-ups-gym.html\" target=\"_blank\" rel=\"noopener\">Pond5<\/a><\/figcaption><\/figure>\n<p>It\u2019s time to set that <a href=\"https:\/\/dailyburn.com\/life\/health\/new-years-resolutions-tips\/\" target=\"_blank\" rel=\"noopener\">New Year\u2019s resolution<\/a>. And we\u2019re not talking about vowing to <a href=\"https:\/\/dailyburn.com\/life\/health\/how-to-lose-belly-fat\/\" target=\"_blank\" rel=\"noopener\">drop pounds<\/a> or get lean (though these ideas might help in those departments, too). When it comes to following through with <a href=\"https:\/\/dailyburn.com\/life\/health\/new-years-resolutions-tips\/\" target=\"_blank\" rel=\"noopener\">resolutions<\/a>, the more specific, the better. So we rounded up eight of the most badass (yet doable!) fitness goals you\u2019ll want to steal for 2018 \u2014 from finally crushing a pull-up to balancing in a handstand, and a few others in between. Plus, we share the concrete steps to help get you to the finish.\u00ad Pick one or tackle all eight. Either way, we see some big wins in your future.<\/p>\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/workout-motivation-beyond-perfect-body\/\" target=\"_blank\" rel=\"noopener\">19 Reasons to Work Out (Beyond the Perfect Body)<\/a><\/p>\n<h2><strong>8 Big-Time Fitness Goals to Set for 2018<\/strong><\/h2>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/QOALJjmJ-nA\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>1. Master the Perfect Push-Up<\/h3>\n<p><strong>Why it matters: <\/strong>Most trainers will tout <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-push-up-variations\/\" target=\"_blank\" rel=\"noopener\">push-ups<\/a> as a top total-body move, targeting your shoulders and back to your <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-ab-exercises-core-workout\/\" target=\"_blank\" rel=\"noopener\">core<\/a> and thighs. So becoming a push-up prot\u00e9g\u00e9 will do your body some serious good.<\/p>\n<p><strong>How to nail&nbsp;it: <\/strong>Believe us, it\u2019s A-OK to perform the move on your knees, especially if you\u2019re a workout newbie. But don\u2019t settle for the modified version. Work on progressing to that high plank position. <a href=\"https:\/\/bit.ly\/2Bp1i3a\" target=\"_blank\" rel=\"noopener\">Daily Burn 365<\/a> trainer Prince Brathwaite explains how to do just that in the video above. Start by holding the top of the push-up position (aka a <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-plank\/\" target=\"_blank\" rel=\"noopener\">plank<\/a>), then the bottom. Next, work on the eccentric or downward motion. Before you know it, you\u2019ll perform it like a pro. Feeling super motivated? Work toward the plyo variation in <a href=\"https:\/\/dailyburn.com\/life\/fitness\/cardio-sports-drills-tone-house\/\" target=\"_blank\" rel=\"noopener\">this story<\/a>, which scorches mega calories.<\/p>\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/perfect-push-ups\/\" target=\"_blank\" rel=\"noopener\">THIS Is How to Do Perfect Push-Ups (Even on Your Knees)<\/a><\/p>\n<figure id=\"attachment_64287\" aria-describedby=\"caption-attachment-64287\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-64287 size-full\" title=\"2018 Fitness Goals: Finish a Race\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011438\/Oregon-Wine-Country-Half-Marathon-Fit-Foodie-Races-1.jpg\" alt=\"2018 Fitness Goals: Finish a Race\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011438\/Oregon-Wine-Country-Half-Marathon-Fit-Foodie-Races-1.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011438\/Oregon-Wine-Country-Half-Marathon-Fit-Foodie-Races-1-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-64287\" class=\"wp-caption-text\">Photo: Oregon Wine Country Half Marathon<\/figcaption><\/figure>\n<h3>2. Finish Your First Race<\/h3>\n<p><strong>Why it matters: <\/strong>Nothing compares to the glory you\u2019ll feel at the finish line of your first 5K, <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-10k-races-us-caribbean\/\" target=\"_blank\" rel=\"noopener\">10K<\/a>, <a href=\"https:\/\/dailyburn.com\/life\/fitness\/the-50-best-half-marathons-in-the-u-s\/\" target=\"_blank\" rel=\"noopener\">half-marathon<\/a>, <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-marathons-in-the-world\/\" target=\"_blank\" rel=\"noopener\">marathon<\/a> or <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-triathlon-distances-races\/\" target=\"_blank\" rel=\"noopener\">triathlon<\/a> (take your pick!). Even if you\u2019ve covered a shorter distance before and move on to the next feat, you\u2019ll feel so proud of the medal you earn after conquering that longer run. Other options for more cardio adventure: a <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-trail-races-trail-running-events\/\" target=\"_blank\" rel=\"noopener\">trail race<\/a> or <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-mud-runs\/\" target=\"_blank\" rel=\"noopener\">mud run<\/a>, like the Spartan Race. \u201cAroo!\u201d as the Spartans say. (For a kick-ass training&nbsp;plan&nbsp;that\u2019ll get you ready for the obstacle race, sign up for the <a href=\"https:\/\/bit.ly\/2Bo6VyB\" target=\"_blank\" rel=\"noopener\">Daily Burn Spartan program<\/a>.)<\/p>\n<p><strong>How to nail&nbsp;it: <\/strong>Of course, any distance requires some prep. Lucky for you, we have lots of race day tips and training plans. Sign up for a <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-marathons-fall\/\" target=\"_blank\" rel=\"noopener\">race<\/a> in a cool new city or see your hometown from a different angle. (Check out <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-races-marathons\/\" target=\"_blank\" rel=\"noopener\">this list of 263 races<\/a>&nbsp;to choose from.) Then peep this advice to get you to the finish:<\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/5k-training-plan-beginner\/\" target=\"_blank\" rel=\"noopener\">The 5K Training Plan You Can Actually Do<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/easiest-10k-training-plan-ever\/\" target=\"_blank\" rel=\"noopener\">The Easiest 10K Training Plan Ever<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/half-marathon-training-plan-beginners\/\" target=\"_blank\" rel=\"noopener\">The Half-Marathon Training Plan for Beginners<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/beginners-guide-triathlon-training\/\" target=\"_blank\" rel=\"noopener\">A Beginner\u2019s Guide to Triathlon Training<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/beginner-tips-running-races\/\" target=\"_blank\" rel=\"noopener\">13 Race Day Tips for Newbie Runners<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/running-marathon-training-tips\/\" target=\"_blank\" rel=\"noopener\">5 Running Tweaks That Took an Hour Off My Marathon Time<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/running-pace-pacing-tips\/\" target=\"_blank\" rel=\"noopener\">7 Expert Tips for Pacing Yourself on the Run<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/personal-best-running-tips\/\" target=\"_blank\" rel=\"noopener\">12 Secrets from the Pros to Run a Personal Best<\/a><\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/1JVVVhMYnOY\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3><strong>3. Hit That Handstand<\/strong><\/h3>\n<p><strong>Why it matters: <\/strong>Besides seriously impressing your friends and <a href=\"https:\/\/dailyburn.com\/life\/lifestyle\/fitness-best-instagrams-to-follow\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a> followers, balancing in an inverted position requires pretty top-notch <a href=\"https:\/\/dailyburn.com\/life\/fitness\/core-strength-tests\/\" target=\"_blank\" rel=\"noopener\">core strength<\/a>. It also builds muscle in your arms, <a href=\"https:\/\/dailyburn.com\/life\/db\/shoulder-exercises-sculpted-shoulders\/\" target=\"_blank\" rel=\"noopener\">shoulders<\/a> and back. Not to mention, it can increase circulation in your upper body, while taking some pressure off your legs (at least for a little while).<\/p>\n<p><strong>How to nail it<\/strong>: Defying gravity requires tackling small steps along the way. To do so, follow yoga expert Briohny Smyth\u2019s progression in the video above. She\u2019ll take you through <a href=\"https:\/\/dailyburn.com\/life\/fitness\/forearm-workouts-grip-strength\/\" target=\"_blank\" rel=\"noopener\">grip<\/a> and stabilization exercises, and teach you how to gain more strength in your core. Put in the effort and balancing on your hands could become as easy as standing on your feet.<\/p>\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-ab-exercises-core-workout\/\" target=\"_blank\" rel=\"noopener\">50 Ab Exercises to Score a Stronger Core<\/a><\/p>\n<figure id=\"attachment_64285\" aria-describedby=\"caption-attachment-64285\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-64285 size-full\" title=\"2018 Fitness Goals: Do a Pull-Up\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011445\/How-to-do-a-Pull-Up-1.jpg\" alt=\"2018 Fitness Goals: Do a Pull-Up\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011445\/How-to-do-a-Pull-Up-1.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011445\/How-to-do-a-Pull-Up-1-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-64285\" class=\"wp-caption-text\">Photo: <a href=\"https:\/\/www.pond5.com\/photo\/65373042\/young-woman-doing-pull-ups-gym.html\" target=\"_blank\" rel=\"noopener\">Pond5<\/a><\/figcaption><\/figure>\n<h3>4. Finally Do a Pull-Up<\/h3>\n<p><strong>Why it matters: <\/strong>You probably perform the pulling <a href=\"https:\/\/dailyburn.com\/life\/fitness\/strength-training-range-of-motion\/\" target=\"_blank\" rel=\"noopener\">motion<\/a> \u2014 one of the body\u2019s primary <a href=\"https:\/\/dailyburn.com\/life\/fitness\/functional-movement-patterns-tests\/\" target=\"_blank\" rel=\"noopener\">movement patterns<\/a> \u2014 countless times in your day. So gaining strength in that area just makes everyday tasks way easier. Besides a more defined back, you\u2019ll also gain arm and core power and improve your strength in relation to your body mass (aka relative <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-fitness-tests-crossfit-marines\/\" target=\"_blank\" rel=\"noopener\">strength<\/a>). Ladies, we totally understand this move is exceptionally difficult to master, which is exactly why you should try.<\/p>\n<p><strong>How to nail it: <\/strong>The most important step of the move comes from the eccentric or downward motion, says Ben Bruno, a Los Angeles-based trainer, in <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-pull-ups-add-reps\/\" target=\"_blank\" rel=\"noopener\">this overview of how to do a pull-up<\/a>. You\u2019ll spend a good amount of time practicing this portion, until you\u2019re ready to try the real deal. (An assisted band will help with the full range of motion, too.) Continue practicing the movement, as many times as you can, until you\u2019re ready to incorporate it into a workout. To build more strength before you even take it to the bar, try these <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-pull-up-upper-body-exercises\/\" target=\"_blank\" rel=\"noopener\">10 upper body exercises<\/a> that prime your muscles for the pull-up.<\/p>\n<p><strong>RELATED:&nbsp;<\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/trx-training-exercises-duo-trainer\/\" target=\"_blank\" rel=\"noopener\">5 Total-Body Moves to Take Your TRX Training Up a Notch<\/a><\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/mNn0HhOTguI\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>5. Show Off an Impressive Lift<\/h3>\n<p><strong>Why it matters: <\/strong>Not only will you blend in with CrossFit crowd (and look like a regular&nbsp;amongst them) when you learn to <a href=\"https:\/\/dailyburn.com\/life\/fitness\/women-lift-weights-strength-train-benefits\/\" target=\"_blank\" rel=\"noopener\">lift heavy<\/a>, but you\u2019ll also get seriously stronger. While lifting heavy might seem scary at first, it\u2019s the most effective way to build muscle \u2014 which will burn more cals for you in the long run.<\/p>\n<p>Three notable lifts to add to your list: the <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-deadlift-form\/\" target=\"_blank\" rel=\"noopener\">deadlift<\/a> (a total-body move that focuses on your posterior chain, especially hamstrings and <a href=\"https:\/\/dailyburn.com\/life\/fitness\/50-butt-exercises-strong-glutes\/\" target=\"_blank\" rel=\"noopener\">glutes<\/a>, and helps improve alignment), <a href=\"https:\/\/dailyburn.com\/life\/fitness\/common-weightlifting-mistakes-barbell\/\" target=\"_blank\" rel=\"noopener\">barbell<\/a> snatch (for strength and power in your core, glutes and calves) and the clean and jerk (which targets the entire body and throws in a cardio endurance challenge).<\/p>\n<p><strong>How to nail it: <\/strong>It\u2019s all about breaking \u2018em down \u2014 and we don\u2019t just mean your muscle fibers, but the moves as well. Follow these links to master each step of the three lifts mentioned:<\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/most-important-strength-exercises\/\" target=\"_blank\" rel=\"noopener\">The 5 Most Important Lifts to Master<\/a> (deadlifts are number one)<\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-do-a-deadlift-form\/\" target=\"_blank\" rel=\"noopener\">How to Do a Perfect Deadlift<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/db\/olympic-lifts-101-barbell-snatch\/\" target=\"_blank\" rel=\"noopener\">Olympic Lifts 101: How to Do the Barbell Snatch<\/a><\/p>\n<p><a href=\"https:\/\/dailyburn.com\/life\/fitness\/clean-and-jerk-weightlifting-guide\/\" target=\"_blank\" rel=\"noopener\">Weight Lifting 101: The Ultimate Clean and Jerk Guide<\/a><\/p>\n<figure id=\"attachment_64286\" aria-describedby=\"caption-attachment-64286\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-64286 size-full\" title=\"2018 Fitness Goals: Master Crow Pose\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011441\/Crow-Pose-1.jpg\" alt=\"2018 Fitness Goals: Master Crow Pose\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011441\/Crow-Pose-1.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2016\/12\/10011441\/Crow-Pose-1-300x194.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-64286\" class=\"wp-caption-text\">Photo: <a href=\"https:\/\/www.pond5.com\/photo\/54575388\/street-yoga-bakasana.html\" target=\"_blank\" rel=\"noopener\">Pond5<\/a><\/figcaption><\/figure>\n<h3>6. Balance in Crow Pose<\/h3>\n<p><strong>Why it matters: <\/strong>A skill any wannabe yogi covets, crow takes you from a deep squat position to putting all your <a href=\"https:\/\/dailyburn.com\/life\/fitness\/10-minute-bodyweight-workouts-burn-fat\/\" target=\"_blank\" rel=\"noopener\">bodyweight<\/a> on your hands. You\u2019ll do this by placing your knees right at your armpits. Anyone looking to work their <a href=\"https:\/\/dailyburn.com\/life\/fitness\/ab-challenge-planks-workout\/\" target=\"_blank\" rel=\"noopener\">core<\/a>&nbsp;will also see the advantages of this move, as it\u2019s all about balance.<\/p>\n<p><strong>How to nail it: <\/strong>You\u2019ll need to stretch and strengthen a few key areas of the body before bouncing up into the balance position. Practice these <a href=\"https:\/\/dailyburn.com\/life\/fitness\/beginner-yoga-crow-pose\/\" target=\"_blank\" rel=\"noopener\">three moves to master crow<\/a> from Kristin McGee, a New York City-based yoga instructor. Then, follow her form tips for reaching the top. (Just have a crash pad handy if you\u2019re scared of falling!) You\u2019ll be a crow pose pro in no time.<\/p>\n<p><strong>RELATED: <\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/yoga-poses-form-mistakes\/\" target=\"_blank\" rel=\"noopener\">Are You Doing These Yoga Poses All Wrong?<\/a><\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/-U9OmWYWh4k\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>7. Tackle a Pistol Squat<\/h3>\n<p><strong>Why it matters: <\/strong>You probably do hundreds of regular <a href=\"https:\/\/dailyburn.com\/life\/fitness\/squat-form-tips-how-low\/\" target=\"_blank\" rel=\"noopener\">squats<\/a> throughout your day, but this single-leg variation kicks up the stability challenge. It\u2019s the ultimate test for strength, ankle <a href=\"https:\/\/dailyburn.com\/life\/fitness\/best-mobility-exercises-mobility-wod\/\" target=\"_blank\" rel=\"noopener\">mobility<\/a> and balance. The payoff: running and jumping off one foot more efficiently (looking at you, racers!), enhanced mobility, muscle gain and improved coordination. Oh, and some serious <a href=\"https:\/\/dailyburn.com\/life\/fitness\/hardest-crossfit-workouts-wods\/\" target=\"_blank\" rel=\"noopener\">CrossFit<\/a> cred. Who can turn that down?<\/p>\n<p><strong>How to nail it: <\/strong>Form takes priority with this move, so that you don\u2019t overload the knee joint. Follow the steps to building up to full range of (unassisted) motion in the <a href=\"https:\/\/dailyburn.com\/life\/fitness\/pistol-squat-beginner-video\/\" target=\"_blank\" rel=\"noopener\">beginner\u2019s guide to the pistol squat<\/a> video above. You\u2019ll know you need to start from the bottom of the progression if your toes or heels leave the floor at any time during the exercise.<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/rQjonttigo8\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>8. Learn a New Dance<\/h3>\n<p><strong>Why it matters:&nbsp;<\/strong>Experts say the best workout you can do is the one you&#8217;ll actually keep doing. And who can turn down a fun-filled dance party? Not only will you smile right through the sweat, but you&#8217;ll also raise your heart rate for a cardio kick, while twisting and turning your way to fit. It&#8217;s the perfect way to build stamina while testing your <a href=\"https:\/\/dailyburn.com\/life\/fitness\/agility-ladder-drills-cardio-workout\/\" target=\"_blank\" rel=\"noopener\">coordination skills<\/a>, too.<\/p>\n<p><strong>How to nail it:&nbsp;<\/strong>Just follow&nbsp;<em>Dancing with the Stars&nbsp;<\/em>alum and creator of <a href=\"https:\/\/bit.ly\/2zbarpT\" target=\"_blank\" rel=\"noopener\">Daily Burn&#8217;s LaBlast program<\/a>, Louis van Amstel in the video above. He teaches the main step of four ballroom dance methods, including the hustle, cha-cha, quickstep and lindy hop. Master all four and rule the dance floor. Or take it up a level by trying the <a href=\"https:\/\/bit.ly\/2zbarpT\" target=\"_blank\" rel=\"noopener\">Daily Burn LaBlast program<\/a>, featuring even more personality and creative sequences from van Amstel \u2014 plus a ton more fun and fitness.<\/p>\n<p><em>Originally published December 2016. Updated December 2017.&nbsp;<\/em><\/p>\n<p><strong>Read More<br \/>\n<\/strong><a href=\"https:\/\/dailyburn.com\/life\/fitness\/winter-running-how-to-run-faster\/\" target=\"_blank\" rel=\"noopener\">Winter Running Guide: How to Run Faster by Spring<\/a><br \/>\n<a href=\"https:\/\/dailyburn.com\/life\/fitness\/agility-ladder-drills-cardio-workout\/\" target=\"_blank\" rel=\"noopener\">5 Agility Ladder Drills for a Full-Body Burn<\/a><br \/>\n<a href=\"https:\/\/dailyburn.com\/life\/fitness\/athlete-training-plan-30-days\/\" target=\"_blank\" rel=\"noopener\">Train Like an Athlete with This 30-Day Plan<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having trouble setting that New Year\u2019s resolution? These fitness goals will make you feel accomplished \u2014 and in tip top shape. Use this guide to nail \u2018em. <\/p>\n","protected":false},"author":51,"featured_media":64288,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14,19],"tags":[288,289,104,103,281,341,343,100],"class_list":["post-54986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","category-yoga","tag-cardio","tag-exercise","tag-goals","tag-motivation","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54986","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=54986"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54986\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/64288"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=54986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=54986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=54986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}