After indulging in all those yummy foods that make Christmas and the holiday season so memorable, it’s easy to understand why we keep banging on about eating healthy.
You can feel it, can’t you? The difference between eating healthy and not eating healthy by your energy levels – zapped! So, now is the time to get back on track and take the bull by the horns.
If you’re a regular gym-goer, you dread the beginning of the New Year and how crowded your gym gets by all those new hopefuls. This year, why not try being more supportive and encourage those new faces in their fitness endeavors? Who knows – maybe you’ll even meet a new workout partner.
Despite the crowds, you still need to work out and having a plan is the best strategy to have.
This full body workout uses higher reps with moderate weight, which will help burn fat while promoting the growth of lean muscle mass. Each rep count will be set somewhere between 10 to 15 repetitions, depending on the exercise. A key point to remember is that just because the weight is lower than your max, doesn’t mean you shouldn’t struggle at the end of each set. It is imperative that you choose a load weight that pushes you. If you’re not struggling to get those last few reps, then increase the weight. However, make sure you’re sticking to form and not compromising your workout by lifting too heavy. If you’re consistently not making it to the appropriate rep count, you need to decrease the weight.
New Year, New You Workout
Monday – Chest & Triceps
Stability Ball Push-ups – 3 Sets/ 12-15 Reps
Perform by placing your hands about a foot apart on a stability ball and then execute a standard push-up. Make sure to concentrate on your motion and balance during each repetition.
Reverse Cable Crosses – 3 Sets/ 12-15 Reps
Start by positioning the handles so they are at the highest point in which you can reach. Then grasp each cable opposite to the side your hand is on. Simultaneously pull each cable until your arms are fully extended and pointing towards the floor. The cables should cross during the execution of the exercise. Slowly bring the cables back down towards the starting position and repeat.
One-Arm Dumbbell Presses – 3 Sets/ 12-15 Reps
Start by lying flat on your back, while grasping one dumbbell. Take your other hand and place it on your hip for stability. Position the dumbbell so it is perpendicular with your chest and push upwards. Once you have reached a full extension, bring your arm down and repeat. Switch hands on every other set.
Standing Triceps Presses – 3 Sets/ 12-15 Reps
Grasp a barbell with an overhand grip with your hands 8 to 10 inches apart. Stand upright and hold the bar over your head. Lower the weight down while keeping your elbows stationary. Take the weight down as low as possible and then press the weight back up to the starting position and repeat.
Tuesday – Quads and Hamstrings
Dumbbell Squat Press – 4 Sets/ 10-12 Reps
Start by standing upright with your feet shoulder-width apart, holding a dumbbell in each hand. Slowly bend your knees until you are in a full squatting position. Then jump as high as possible, upon landing continue to the next rep.
Overhead Squat – 4 Sets/ 10-12 Reps
Position one end of the barbell against the wall and stack desired weight on the other end. Grasp the weighted end of the bar with one hand and place your other hand behind your back. Then squat until your hamstrings are parallel with the floor. Rotate your hands with each set.
Jump-Squats – 4 Sets/ 10-15 Reps
Start by standing in a standard squatting position. (Note: You can also position a barbell across your shoulders and upper back, holding it on each end to add more resistance during the exercise.) Then jump from the squatting position, landing with your feet spread at about your shoulder-width apart.
Wednesday – Rest
Thursday – Back and Biceps
Upright Raises – 3 Sets/ 10-12 Reps
Start in a standing position while grasping a barbell with an overhand grip. Your hands should be 8 to 10 inches apart. Let the barbell hang in front of you, with your arms fully extended. This is the starting position. Lift the bar straight up until it reaches your chin, and then slowly bring the bar back down. Make sure not to swing your back or cheat during the reps. Your motion should be stabile and controlled.
Two Hand Cable Curls – 3 Sets/ 10-12 Reps
Stand upright with your body facing the cable and pulley. Grasp the curl bar while keeping your feet shoulder-width apart. While keeping your elbows close to your body, curl the weight as high as you can and then slowly bring the bar back to the starting position.
Bent-Arm Pullovers with Barbell – 3 Sets 10-12 Reps
Start by lying on your back along a flat bench. Place a barbell on the floor behind your head. Reach back and grab the bar. Raise the bar while keeping your arms bent. Bring the bar over your head and to your chest. Then lower the bar back down towards the starting position. You should feel a nice stretch in your lats. Make sure to keep the bar from touching the floor.
Standing Alternating Dumbbell Curls – 3 Sets/ 12-15 Reps
While standing upright with a dumbbell in each hand, hanging at the side of your body, curl one dumbbell up towards your chest. Alternate as the first dumbbell reaches the starting position and repeat.
Friday – Rest
Saturday – Shoulders and Abs
Seated Twists – 3 Sets/ 75-100 Reps
Perform by sitting on the edge of a bench. Place a light-bar or broom handle across the back of your shoulders. Hold each end of the bar. While keeping your head still, rotate your torso as far as you can in either direction. When reaching the end of your extension, hold for 5-10 seconds. Make sure you don’t swing your body during the exercise.
Variation Dumbbell Raises – 3 Sets/ 12-15 Reps
Start with your arms at your sides with a dumbbell in each hand. Then raise your arms to your sides until your elbows are shoulder height. Lower your arms to the starting position. Lift one arm in front of your body, until your arm is parallel to the floor. Make sure you don’t swing your body during the lifting motion. Bring your arm back down and then rotate arms. This will complete one rep.
Medicine Ball Leg Lifts – 3 Sets/ 15-20 Reps
Start by lying flat on your back with your knees up and your feet flat on the floor. Position a medicine ball between your knees and squeeze to stabilize. Bring your legs up towards your chest. Slowly bring your legs back down towards the starting position, but do not let your feet touch the ground.
Military Presses – 3 Sets/ 12-15 Reps
Sit at the edge of a bench and then grasp a dumbbell in each hand. Hoist each dumbbell to shoulder height and then press simultaneously until the dumbbells touch each other above your head. Bring the weight down until your arms form a 90-degree angle and then repeat.
Sunday – Rest