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