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Winter Arc Rules

By: Lindsey Bomgren, CPT | August 27, 2025

It’s officially time to start your winter arc – and these are the exact rules I’m following to feel my best by the end of the year. The winter arc is a period of self-improvement that includes physical, mental and spiritual goals and habits. In this post, I’ve outlined my personal winter arc rules along with a 12-week Winter Arc Workout Challenge with daily guided workout videos to help you achieve your goals. 

Quick Links:

calendar with 12 weeks of winter arc workouts

LET’S GET STARTED

Download Your FREE Winter Arc Challenge

Jump start your fitness goals with this 12-week winter arc workout program.
Download PDF

Don’t wait for January 1st — if you start your winter arc now, you’ll go into the New Year already feeling like the leveled-up version of yourself. 

The winter arc is a season of focused, personal growth that runs through late fall and winter.  Most people follow it for around 12 weeks from October 1st – December 31st, but you can start at any time. 

The term winter arc comes from Gen Z slang on TikTok and plays off the idea of a “character arc” — the growth or transformation a character experiences in a story. In this case, your winter arc is about focusing on self-improvement and well-being during the winter months. It’s a personal season where you set clear goals, track them in a way you can see and work toward small but steady progress each week.

Unlike rigid, one-size-fits-all challenges, the winter arc challenge is designed to be customizable. Although there are no set rules you must follow during the winter arc challenge, most people choose new habits that prioritize training, recovery, nutrition, mindset and lifestyle goals. 

I view the winter arc as an opportunity to reset and realign my daily actions with my values and goals. To develop my own winter arc rules, I spent time reflecting and honing in on how I wanted to feel by January 1st of next year. Then, I defined what tangible steps I could take to get there, including writing a 12-week workout plan with achievable, effective workouts that matched my goals. 

You are the things you do daily; don’t underestimate the power of aligning your habits with your goals.

Who This Program Is Ideal For

Anyone can participate in the winter arc challenge by adapting it to their personal goals and needs. This winter arc challenge is ideal for anyone looking to: 

  • Prioritize consistent workouts
  • Fuel their body with nutritious meals 
  • Improve sleep quality and quantity
  • Spend daily time in their faith
woman performing plank and push up as part of winter arc rules explanation

My Winter Arc Rules

These are the exact winter arc rules I’m following over the next 90 days. The goal of committing to these rules now is that I’ll be able to start the New Year feeling like the upgraded version of myself, with consistent, healthy habits already in place.  

I recommend using these sample rules as a guideline to develop your own personal winter arc plan:  

Winter Arc Rules (Template):

  1. Choose your dates (typically 8-12 weeks).
  2. Pick 3-5 habits to focus on. 
  3. For each habit, set a measurable goal.
  4. Track daily and review weekly (download my free habit tracker PDF to track your progress).
  5. Don’t  ‘start over’ for a missed day – just resume the next day. Consistency is more important than perfection!

My top tip to be successful in the winter arc challenge is to start small and focus on habits you know you can stick with. Think of them as quick “wins” that help you build momentum.

1. Consistent Fitness Routine

  • 4-5 workouts/week of mobility and strength training (25-30 minutes/day). Here’s the exact workout plan I’m following: Winter Arc Workout Challenge! 
  • 10K steps/day (I’m incorporating more steps into my daily routine through outdoor walks, playtime with my kids and walking workouts.)

2. Healthy Eating

Proper nutrition provides the fuel your body needs to perform and recover, while also shaping results like muscle growth, fat loss and overall energy. I feel best when I prioritize high-protein snacks and meals and fresh produce. Exercise is the stimulus, but nutrition is what determines how effectively your body adapts and progresses.

  • Protein and produce at every meal, striving for 30 grams of protein per meal
  • Below 35 grams of added sugar daily 
  • Building a family meal plan every week (my friends The Real Food Dietitians have created a really great 6-Week Real Food Meal Plan if you want something a bit more comprehensive and dietitian approved)
  • Meal prepping 1-2 items per week 
  • Eliminating alcohol (I love these mocktails)
  • Stay hydrated by drinking at least 1 gallon of water per day with electrolytes
  • Cooking 80% of meals at home 

3. Prioritizing Sleep

  • 7-8 hours of sleep
  • No working or screen time 1 hour before bed
  • Phone on “Do Not Disturb” from 9PM – 7AM

4. Daily Reading

  • Morning routine: 5:30AM alarm during the week to read from 5:30-6AM
  • Start every day reading my Bible for a minimum of 15 minutes
  • Journal prayers/devotionals and gratitude daily

5. Cold-Weather Resilience

  • Daily walks in cold weather to get outside and contribute to 10K steps a day. 
  • Cold plunge 4 times a week to build resilience and boost energy. Practice breathwork during cold plunge to regulate the nervous system. 

6. Sabbath Rest Every Weekend

  • Choose 1 day per weekend to sabbath/rest from work and chores (as much as possible)

7. Intentional Planning + Organization

  • Weekly planning meeting with my husband once a week 
  • Declutter or organize one area of my home each week
Woman flexing with 3 calendar overlays showing 12-week winter arc challenge

Workout Plan PDF Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NML5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 15-30 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: Mini Loop and Long Loop Resistance Bands (Discount Code: NML), Pull Up Bar and Bench/Box/Chair.

2. Time Requirement: 

Workouts are 20-30 minutes per day, 5 days per week.

This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7 over the weekend. The goal is to make this plan work for YOU!

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

4. Cost:

FREE! No sign up needed.

Calendar showing first four weeks of winter arc workout challenge

Winter Arc Workout Plan

Week 1:

Week 2:

Week 3:

Week 4:

Week 5:

Week 6:

Week 7:

Week 8:

Week 9:

Week 10:

Week 11:

Week 12:

two women flexing after completing progressive overload workout plan

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

How To Download and Use This Workout Plan

  1. Download and Print the Winter Arc Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save the workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Winter Arc Workout Challenge.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

FAQs

Why is the winter arc popular on social media?

The winter arc is popular on social media because it reframes the time of year that’s often associated with burnout, low energy and the “winter blues” into a time for growth, self-care, discipline and self-improvement “glow up.” As a personal trainer, I prefer this over other workout challenges because it combines intentional structure with flexibility and adaptability.

How long should a winter arc last?

There is no set list of rules about how long a winter arc should last, but most people keep it around 12 weeks. This is long enough to build sustainable habits and see progress, but short enough to feel manageable and keep your motivation high (unlike year-long New Year’s resolutions). The most common time to start your winter arc is October 1st, so you complete the challenge before January 1st.

Can I customize the winter arc to my own goals?

Yes, the winter arc is completely customizable to your personal goals. It’s meant to be a seasonal reset that you shape around what matters most to you. Some people focus their winter arc goals on fitness goals or health habits, others use it for creativity, mental health, reading, career growth or even rest and slowing down. It all depends on what your personal goals are!

More Challenges

Workout Plans

Pin This Winter Arc Plan 

Four weeks of calendar workouts from winter arc rules challenge

Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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