Ladies and gentlemen! It is that time of year. That time when most of us have long forgotten about the fitness goals we set out for ourselves as a a New Years resolution. Along with that, we are entering into the season of eating, chaos, parties, late nights, and stress. With all of this going on, why not kill a few birds with one stone and begin your New Years exercise resolution early?
Let’s get your fitness back on track and avoid the unnecessary weight gain from all the holiday parties and stress. I will give you two different types of workouts that you can do to start your quest; one workout plan using your average commercial gym, and another using minimal equipment that can be done at home. I will cut all the frills, bells, and whistles out of these workouts.
There will no wasted movements; every exercise will give you as much bang for your buck as possible to minimize time taken up by your workouts. These are meant to be performed quickly, giving your maximum amount of effort. The gym workouts should be able to be completed within 30-45 minutes, depending on the options you choose, and the home workouts should be able to be completed in 15-20 minutes.RELATED: RECOMMENDED PLANS FOR YOU
1a) Standing Dumbbell (DB) Shoulder Press
1b) DB Front Squat
1c) DB Thruster
2a) DB Deadlift
2b) DB Bent Over Row
2c) DB Compound Row
For these first two sets of exercises, complete each exercises successively, using the same weight for each. Complete 10 repetitions of each exercise, then rest 45-60 seconds.
Complete 3 rounds of each.
3a) DB Chest Press
3b) Laying Leg Raise
4a) DB Single Arm Row
4b) Reverse Lunge
For the next two sets, complete 12-15 repetitions for each exercise in succession. Again, rest 45-60 seconds between each exercise.
1) Renegade Row
2) Reverse Lunge + Curl
3) DB Row + Kickback
4) DB RDL + High Pull
Perform each exercise in succession, for three total sets, resting as little as possible. This program alternates between upper body and lower body movements to keep your heart rate up, and the low rest periods gives you a solid spike in growth hormone.
The metabolic finisher jumps your heart rate up to end the workout, and keeps you burning calories for the next several hours. If you don’t know what some of these exercises are, don’t fear, I will include an exercise index at the end.
The idea here is complete this circuit as quickly as possible. You will perform three full cycles of the circuit, resting as little as possible. Trust me, you will be gassed after this if you give it your all.
As I said in the beginning, you may use either workout to receive great results. However, if you want to really kick things up a notch, alternate between the gym workout one day, then the home workout the next (or vice versa). Do not complete the same workout two days in a row, though, as your body will need time to recover in between the same workout protocol.
– DB front squat: Place dumbbells on top of your shoulders, keeping your chest up tall and elbows pointed directly out in front of you. Brace your abs tight, then drop your hips straight down to the floor, keeping your weight back in your heels and heels down on the floor. Drive the heels through the floor to stand yourself back up.
– Thruster: Perform a front squat. In one smooth motion, from the bottom of the squat, drive the heels through the floor, stand up, then press the weights up over the head, simultaneously.
– DB compound row: Starting with the dumbbells touching the front of your thighs, standing up tall, push your hips back as far as you can while dropping your chest down to the floor slowly. Once you feel the stretch in your hamstrings, hold that position, then pull your elbows up to the ceiling, squeezing your shoulder blades tightly together.
Lower the weights back in front of your chest. Stand back up by pulling your hips underneath your shoulders. Squeeze your butt as hard as you can and pin your shoulder blades together at the top of the motion.
– Renegade row: Begin with two dumbbells on the floor in pushup position. Complete a pushup, at the top, pull your right elbow into your side (row it up), then place it back down on the floor. Repeat on the left side. Make sure to keep the hips down by sucking your belly button in towards your spine and squeezing your butt hard throughout the entire motion.
– DB row + kickback: Pushing the hips back behind you and bringing your chest parallel to the floor. Row two dumbbells to your hips, then drive your pinkies back behind you, squeezing your triceps. Bring your hands back in front of your chest, then extend your arms back in front of your body.
– RDL + high pull: Initiate this movement just as you would a deadlift. Only bring the dumbbells down to knee height, feeling the stretch in your hamstrings. Drive your hips under your shoulders.
As you bring your chest up, pull your elbows up as high as you can. Keep the dumbbells as close to your body as possible. At the top of the movements, squeeze your shoulder blades together as tight as you can, then let your arms back down to starting.