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#startTODAY with Hoda: The easy 7-day fitness plan anyone can master

Hoda Kotb will follow this easy workout plan for a month to gain strength and keep her energy high all day long.
/ Source: TODAY

All month long, Hoda Kotb has been working with a team of experts to get fit and feel healthier for the new year. She told TODAY, "At 52, I feel like my best years are ahead, and I just want my body to keep up."

She's already revamped her diet, so the next step in her #startTODAY journey is a fitness routine to match her new healthy lifestyle. Hoda enlisted the help of a rock star cycling instructor, Sue Molnar, to develop a plan to increase strength and muscle mass while maintaining high energy levels all day long.


The seven day plan balances tough cardio workouts with critical strength training for a full-body approach to fitness.

Hoda's week at a glance:

Angeliki Jackson / TODAY

To begin the week, Hoda focuses on strength training. On Tuesdays, she adds running into the routine. Wednesday is her rest day, and on Thursday, she's back to running and strength training. She ends the work week with the same workout from Monday. On the weekend, she kicks it up a notch with two high-energy cycling classes!

RELATED: #StartTODAY with Hoda: 7-day Mediterranean diet to look and feel better than ever

Below, Molnar demonstrates some of the moves Hoda will be mastering this month to strengthen her core, arms and legs.

Circuit 1:

1. Single leg step up

Sue Molnar soul cycle single leg step up

Step up on a raised platform, bringing one knee parallel to the ground. Add 8-pound weights for an added challenge. Alternate legs and repeat 10 times.

2. Plank row

Sue Molnar Soul Cycle Plank Row

In a plank position, pull one arm back alongside the body using 5-pound weights. Alternate arms and repeat 10 times.

3. Half kneel hammer curl to shoulder press

Sue Molnar Soul Cycle half knee hammer curl to shoulder press

Using 5- to 10-pound weights, repeat this move 10 times.

4. Ball slams

Sue Molnar Soul Cycle Ball Slams

Using a light or moderately weighted ball, actively throw the ball to the ground. Repeat 10 times.

Circuit 2:

1. Reverse lunge to hip flexion

Reverse lunge hip flexion

Repeat 10 times, use 5-pound weights for an additional challenge.

2. Bent over row

Bent Over Row

Repeat 10 times using 5- to 10-pound weights.

3. Tricep push down

Reverse tricep dip

Repeat 10 times using 8- to 10-pound weights.

4. Bicep curls

Bicep Curl

Repeat 10 times using 5- to 10-pound weights.

Circuit 3:

1. Deadlift

2. Incline push up

3. Lateral raise

4. Partner ball throws

RELATED: Which diet and fitness plan is right for you? Take our quiz and #StartTODAY!

Here are a few other exercises Hoda demonstrated in a Facebook Live workout:

Warm-up options:

  • Foam roll
  • Thoracic rotations
  • Walking knee to chest
  • High kicks-toe touch
  • Spider lunge with rotation
  • Double leg bridge (with resistance bands or blocks)
  • Single leg bridge
  • Resistance band pulls

Additional abdominal work:

  • High plank to tee
  • Side plank
  • Shoulder taps
  • Leg lowers


Molnar recommends cycling twice a week and running one to two times a week. She also suggests completing three to four miles at a consistent pace or interval training for 20 minutes with a five minute walk to cool down.

Looking for extra motivation? Check out Hoda's playlists below — music is a big part of her workout routine. It gets her up and moving, and she hopes these tunes will inspire you, too!

Hoda Kotb playlist
Katie Connelly

And Molnar also has some great suggestions to get you motivated! Check out her list below.

  • "Good to Be Alive (Hallelujah)" — Andy Grammer
  • "Only the Good Die Young" — Billy Joel
  • "It's the Same Old Song/Reach Out I'll Be There" — Boyz II Men
  • "Some Nights/We Are Young/Carry On" The Sing-Off Contestants
  • "Sister Golden Hair" — America
  • "Steal My Girl" — One Direction
  • "Rocket Man (Original Mix)" — Daphne Rubin-Vega
  • "Song for Another Time" — Old Dominion
  • "Back Home" — Andy Grammer
  • "A Song for You" — Leon Russell
  • "Don't Let the Sun Go Down On Me" — George Michael & Elton John
  • "Work This Body" — Walk The Moon
  • "Dirty Sexy Money" — The Struts
  • "More Than a Feeling" — Boston
  • "Hazy Shade of Winter" — The Bangles
  • "Set Adrift on Memory Bliss (Radio Edit)" — P.M. Dawn
  • "(I've Had) The Time of My Life" — Bill Medley & Jennifer Warnes
  • "Forever Country" — Artists of Then, Now & Forever
  • "Raise Your Glass" — P!nk
  • "Chicken Fried" — Zac Brown Band
  • "I Am Woman" — Helen Reddy
  • "Uptown Funk (feat. Bruno Mars)" — Mark Ronson
  • "Land of Hope and Dreams" — Bruce Springsteen
  • "End of Time" — Beyonce