New Year, New You? 5 Workout Ideas to Help You Get in Shape

New Year, New You?  5 Workout Ideas to Help You Get in Shape

Stefana Avara, Staff

As the New Year rolls in, millions of people are wondering what they can do to get in-shape and prepare for the upcoming summer season. To get in shape, you don’t need a gym membership or workout machines; all you need is comfortable clothes you can workout in and 10 minutes every day. With these workouts (one for each day Monday-Friday) you can lunge into the healthy body and mindset you’ve always wanted.

*Each day warm up by doing 1 minute of jumping jacks and stretching as needed*  (Warmup should take 2 minutes at most)

        *Each day cool down by walking or jogging in place for 1 minute, taking deep breathes*(Cool down should take 2 minutes at most)

 

—————————————————————————————————————————————— Workout 1: You will complete 3 Rounds of each exercise. Do each exercise for 20 seconds and take a 10 second break after each exercise.

Warm up 

Workout 

-Jabs, Cross, Front (Right Side)

-Jabs, Cross, Front (Left Side)

-Jumping Jacks

-Sumo Squats

(go through these exercises three times)

Cool down 

 

Descriptions of Exercises 

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your body weight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat for 45 seconds.

 

—————————————————————————————————————————————— Workout 2: You will complete 3 Rounds of each exercise. Do each exercise for 20 seconds and take a 10 second break after each exercise.

Warm up

Workout

-20 Mountain Climbers

-20 Bird-Dog Crunches

-10 Burpees

-20 Reverse Lunges

(go through these exercises three times)

Cool down

 

Descriptions of Exercises 

Mountain Climbers: Start in a push-up position with your hands directly underneath your shoulders. Keeping your butt down and your whole body as flat as possible, bringing your right knee in towards your chest, then your left knee. Repeat at a rapid pace. If you’re feeling this in your abs and shoulders you’re doing it right!

Bird Dog Crunches: Begin on all fours with your hands flat on the ground directly beneath your shoulders. While keeping a flat back, reach your right arm out while pushing your left leg back. Think of flexing your left glute and your right shoulder as you fully extend. Hold that position for a second before using your core to pull your leg and arm back into your body so that your right elbow comes close to your left knee. Complete 10 reps and then switch sides.

Burpees: Start in a standing position. Squat down and put your hands on the floor, about shoulder-width apart. Keeping your hands there, jump your feet back so you are in the push-up position. Next jump your feet back towards your hands. Reset your body into the squat position and jump straight up. Once you land, repeat 10 times.

Reverse Lunges: Start in a standing position with your feet about hip-width apart. With your hands on your hips take one step back with your right leg and drop into a lunge. Your left leg should make a 90-degree angle at the knee. From the lunge position stand back up straight and repeat with the left legs.
—————————————————————————————————————————————— Workout 3: You will complete 3 Rounds of each exercise. Do each exercise for 20 seconds and take a 10 second break after each exercise.

Warm up

Workout

10 Squat Jumps

-20 Side Lunges

-10 rotational Pushups

-20 single leg glute bridges

(go through these exercises three times)

Cool down

 

Descriptions of Exercises 

Squat Jumps: Start by standing straight up with your feet flat on the ground, hip-width apart. Keeping your arms straight out in front of you, drop into a squat position, keeping your back straight and your chest up. Press through your heels and extend your arms down to explode off the ground, jumping as high as you can. Land as softly as you can with your knees bent. Reset your body as fast as possible and repeat.

Side Lunges: Stand straight up with your feet hip-width apart, hands on your hips or at your sides. With your abs tight, and hips pointing forward, take a big step to your right and bend your right knee 90 degrees. Driving through your right heel, return to the starting position. Next, do the same with your left leg.

Rotational Push-Ups: Start in a push-up position. Your hands should be about shoulder-width apart and directly underneath your shoulders. Your body should be in a perfectly straight line, from your heels to the top of your head. Perform a push-up. Then while keeping your feet in place, rotate your torse to the right and lift your right arm straight above your body so your left and right arm are in a perfect line. Return to starting position. Repeat and alternate your left and right sides.

Single-Leg Glute Bridges: Lie on your back, arms at your sides with your palms facing up. Bend your left knee and bring your left foot flat on the ground, close to your butt. Your right leg should be straight and off the ground. Pushing through your left heel, lift your hips until your body forms a straight line from your upper body to your knee. You should feel your hamstrings and glutes doing most of the work. Hold the top position for a full second and return to the starting position. Repeat for 10 reps then switch legs.

—————————————————————————————————————————————— Workout 4: You will complete 3 Rounds of each exercise. Do each exercise for 20 seconds and take a 10 second break after each exercise.

Warm up 

 

Workout 

10 Side Plank Leg Lifts

-20 Modified Bird Dogs

20 Second Balance Plank

-20 Second Modified Bicycles

(go through these exercises three times)

Cool down 

 

Descriptions of Exercises 

Side Plank Leg Lift: Lying on your right side, lift your body so your weight is propped up on your forearm and the side of your right foot (or, stagger both feet to modify). There should be a straight diagonal line from your head to your feet. Hold steady, engaging the core muscles. Or, for an even greater challenge, complete 10 lateral leg raises, by slowly lifting your left leg to a 45-degree angle and lowering it back down to the start position. Switch to the left side and repeat.

Modified Bird Dog: In a tabletop position on your hands and knees, lift your left arm so it’s parallel to the ground. At the same time, lift your right leg back behind you so your thigh is parallel to the ground and your shin is perpendicular. Your knee should be bent at 90 degrees and your glute muscle activated. Hold for several seconds and switch sides.

Balance Plank: Start by lying on your stomach then prop your weight on your forearms and toes. Keep a straight line from your head to your feet and hold this position for the entire exercise, making sure your abs, glutes, and lower back are engaged. Simply hold it here, or if you’re up to the challenge, simultaneously lift the right leg and the left arm, hold for two to three seconds, and switch.

 Modified Bicycle: Lie on your back and extend your right leg up in the air. Your thigh should be perpendicular to your torso and your shin parallel to the ground. Next, lift your right leg two to three inches off the ground, hold for a few seconds, then switch legs. Make sure your lower back is in a neutral position during the entire exercise. You can put one hand in the small of your back to gauge this, making sure your back neither presses down or lifts up from your hand.
—————————————————————————————————————————————— Workout 5: You will complete 3 Rounds of each exercise. Do each exercise for 20 seconds and take a 10 second break after each exercise.

Warm up

Workout

20 Fire Hydrants (10 each leg)

20 Lying Leg Lifts (10 each leg) 

20 Plank Leg Lifts (10 each leg) 

-20 Seconds of Lateral Step Out Squats

(go through these exercises three times)

Cool down

 

Descriptions of Exercises 

Fire Hydrants: Position yourself on your hands and knees, in tabletop position. Engage your abs engaged by pulling your belly button in towards your spine. Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can. Pause at the top, then return to starting position. Repeat 10 times, then switch legs.

Lying Leg Lifts: Lie flat on your stomach, with your forehead resting on your hands. Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight. Pause at the top, then lower back down. Switch legs, repeating 10 times on each leg.

Plank Leg Lifts: Get into a high plank position on the floor, hands planted under your shoulders, butt down. Engage your abs by pulling your belly button in towards your spine. Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight. Tap your left leg out to the side, then back to starting position. Repeat, then switch legs.

Lateral Step-Out Squat: Stand up straight, feet shoulder-width apart. Keeping toes pointed straight ahead and knees over toes, lower into a standard squat. Hold that squat position as you take two steps to your right. Pause, then take two small side steps to your left. Repeat for 20 seconds.