JANUARY WORKOUT PROGRAM

Time to get in shape with the new year! Try and do this workout program to start the year off right!

What you need: A pair of dumbbells and a chair/something to put your foot on

Stay tuned for a possible YouTube channel where I will post these workouts in a follow along video! This will be the case for my February workouts and on!

Know this: (L) means left side and (R) means right side.


January 1, 2021

January 9,2021

Core and Leg Workout!

(40 seconds on, 10 seconds off)

-Front squats with dumbbells

-Bodyweight squat pulses

-squat hold (optional weight)

-Bulgarian split squat with dumbbells (L)

-Bodyweight Bulgarian split squat pulses(L)

-Bulgarian split squat hold (optional weight)(L)

-Bulgarian split squat with dumbbells(R)

-Bodyweight Bulgarian split squat pulses(R)

-Bulgarian split squat hold (optional weight)(R)

-Bodyweight 180 degree squat jumps

-Bodyweight squat jumps

-Bodyweight squat walks

-Burpees with tuck jump

-tuck jumps

-squat and kick side

-Romanian deadlift

-side lunge left

-side lunge right

-hovers

-mountain climbers

-plank march

-repeat these exercises until failure


January 2, 2021

January 10, 2021

The 20s Upper Body Workout

-20 push ups

-20 rows

repeat

-20 curls

-20 kickbacks

repeat

- 20 flies

-20 shoulder presses

repeat

-20 hammer curl to parallel dumbbell

-20 bicep curl to Arnold press

repeat


January 3, 2021

January 11, 2021

Complete Ab Bodyweight Workout

60 seconds on, 5 seconds off

-plank hip dips

-starfish crunch

-Figure 8

-heel touches

-V ups

-crunch and twist

-hollow hold, single leg v up

do this twice!


January 4, 2021

January 12, 2021

Full Body Workout

45 seconds on, 15 seconds off

-squat press

-lunge, curl, press

-burpee with dumbbell pushup and press (no jump at the top)

-renegade rows

-squat walk and burpee

-kettlebell or dumbbell swing

-front raises

-flies

-overhead squats

-superman

-curtsey lunge and curl

-repeat until failure


January 5, 2021

January 13, 2021

REST DAY!

go for a walk, stretch, or go for a light run if you feel up to it!


January 6, 2021

January 14, 2021

Cardio Workout

30 seconds on, 15 seconds off

round one:

burpees

squat jumps

twisting pistons

tuck jumps

half burpees

repeat 3x

one minute rest

round two:

sideways squat walk with jump back to push up

donkey kicks

high knees

leg raises

repeat 3x


January 7, 2021

January 15, 2021

Leg day!

20 reps each exercise

-Full Squat with dumbbell

-Half squat with dumbbell

-Quarter squat with dumbbell

-Squat pulses bodyweight

repeat 2-3x

-Alternating lunges

-lunge (L)

-lunge(r)

-jump lunges bodyweight

-Bulgarian split squats(L)

-Bulgarian split squats(R)

repeat 2-3x

-RDL with dumbbells

-sumo deadlift w/ dumbbells

-calf raises w/ dumbbells

repeat 2-3x


January 8, 2021

January 16, 2021

Abs, Cardio, Legs

-2 mile run

1 minute each exercise:

-reverse crunch

-hollow hold to slow v sit

-toe touches

-starfish crunch

-straight leg Russian twist w/ weight


Repeat those days until the 16th


January 17, 2021

Upper Body Workout

45 seconds on, 15 seconds off

push ups

diamonds

skull crusher pushups

repeat 2x

YTWs

flies

superman's

repeat 2x

rows

renegade rows

pull ups or handstands on the wall

repeat 2x

palms facing shoulder press

Arnold press

wide shoulder press

repeat 2x

bicep curls

hammer curls

kickbacks

repeat 2x


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These workouts were all done and approved by me, so I decided to make them into a workout challenge. Every month will post an exercise plan. Some of these are all bodyweight, but you do need some equi