2016 is quickly drawing to a close and many of us are looking ahead to the new year and quietly wondering what it will bring.

It is also the time of year to start thinking about New Year’s resolutions. For many, we look back and find ourselves asking what went wrong.  How did we start the year with such great intentions and fail to follow through?

We wonder if this is the year that we will finally be able to stick with the resolution of getting healthy and losing weight or if we will find ourselves in the same position that we are in at this moment.


You are not alone in these thoughts, nor are you alone in setting a resolution to get in shape and lose weight.

According to an article in Time last year, 39.6% of respondents to a survey on New Year’s resolutions for 2016 stated that they wanted to lose weight. Unfortunately, many of those wanting to lose weight didn’t succeed.

Despite all of our good intentions, it can be very difficult to stick with a resolution when we go from thinking about it to actually putting it into action.  Why?  Because life gets in the way! 

How many times have you started the day with your resolution in the back of your mind and every intention of working out only to have life throw you a curve ball? Believe me, it happens to us all!

So how can you stay on track despite all of the craziness of life?  One way is to have a go to, full body training workout that you can do anywhere and any time.  You don’t need a gym, exercise equipment, or top of the line gear to get in a great calorie burning workout. All you need is a little floor space, your own body weight, and about 30 minutes to burn major calories and build muscle.

Are you ready to stop saying I will and start saying I did? Let’s go!

Dynamic Warm-up

In order to get our bodies ready to work and reduce the risk of injury, we need to perform a warm-up.  One of the best ways is through dynamic movements, which are movements performed through your available range of motion in a controlled manner to ready your body for exercise. 

Perform each of the following movements back to back for 30 seconds for a quick and effective five minute warm-up:

Jumping jacks
High knees
Butt kicks
Forward lunge (30 seconds each leg)
Leg swings forward (30 seconds each leg)
Leg swings side to side (30 seconds each leg)
Full Body Workout

Prisoner Squat – 10 repetitions
3 way lunges (forward, lateral, reverse) – 10 repetitions each leg
Single leg calf raises – 10 repetitions each leg
Burpees – 10 repetitions
Triceps floor dips – 10 repetitions
Push-ups – 10 repetitions
Planks – 30 second hold
Side planks – 30 second hold each side
Mountain Climbers – 30 seconds

Fullbodytrainingworkout_2If you have freeweights or exercise bands available, I recommend adding in the following (but don’t worry, if you don’t have any equipment you will still get a killer workout):

Standing bicep curls – 10 repetitions
Bent over rows – 10 repetitions
Shoulder press – 10 repetitions

I love performing this workout as a circuit because it gets your heart rate up and burns major calories. So set a timer for 30 minutes and see how many times you can get through the entire circuit.  The next time you perform the workout see if you can do just a little bit more.

Once you finish your workout your muscles are ready for a nice, static stretch, so perform the following stretches for 1 minute each, making sure not to bounce while holding the position:

Standing quadriceps stretch
Standing Hamstring stretch
Wall gastrocnemius stretch
Standing Piriformis stretch
Overhead Triceps stretch

This coming year don’t let life derail you from reaching your fitness goals!

Use this full body training workout to torch calories and build muscle whenever you find yourself in a time crunch.  I’m always listening so if you need help, have questions or are looking for a personal trainer you can find me on my Expert Profile page. Happy, healthy living my friends!!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans