• Health & Fitness

New Year’s Resolutions | Workout Edition

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You want to exercise or maybe you really do not.  You do not want to go outside in the cold and you are tired of the same old boring workout….I definitely understand.

 

A few months ago I told myself that there is no reason why I cannot make up my own workout routine. I have had so many trainers and I have tried so many different workouts so of course I had all the tools and knowledge necessary to create a workout for all of you!

Also, it is January and I know there are some New Year’s resolutions that still need to be fulfilled so go ahead and try this workout:

Day 1
2:30 jumping rope
10 dead lifts, 10 squats, 10 v-ups with medicine ball, 10 flutter kicks with medicine ball held straight in the air
5 min run 6.0-7.0
4 rounds
Stretch 5 min

Day 2
2:30 jumping rope
10 push-ups, 10 front raises, 10 medicine ball twists, 20 scissor kicks with medicine ball held straight in the air
5 min elliptical on level 10 speed 7.0-8.0
4 rounds
Cool down 5 min on elliptical
Stretch 5 min

Day 3
3:00 jumping rope
10 arm curls, 10 alternating arm shoulder presses, 10 wall ball squats, 10 rows with medicine ball above head, 10 leg lifts with medicine ball above head
2:00 min stair master
3 rounds
3:00 Jump rope
Stretch 5 min

Day 4
2:00 jumping rope
10 weighted goblet squats, 10 leg lifts with bosu ball (alternate from feet to hands), 20 stationary backwards lunges alternating legs with medicine ball held over head and 10 second plié squat hold with medicine ball held out in front of chest
10 rounds
Stretch 5 min

Day 5
3:00 jumping rope
10 side lateral raises, 10 kettlebell swings, 10 push-ups, 30 sec plank, 10 rowing abs with dumbbell held over chest, hold feet 6 inches off of the ground for 30 sec
6 rounds
Stretch 5 min

Day 6
2:00 jumping rope
10 wall ball squats, 30 sec wall sit, 10 one leg dead lifts each leg, 10 kettle bell side leg lifts each leg (place foot inside kettle bell handle and lift knee up toward abs) , 20 alternating heel touches, 20 press ups with dumbbell, 5 burpees with push up
5 rounds
Stretch 5 min

Day 7
5:00 jumping rope
10 squats, 50 jumping jacks, 10 walking lunges each leg, 20 quick feet, 20 high knees,  10 lunge pulses each leg, 10 ski hops each leg, 20 sec squat hold
4 rounds
Stretch 5 min

Day 8 – Cardio Day
2:00 jumping rope
1:00 10 jumping jacks 1 burpee (repeat)
2:00 jumping rope
1:00 10 butt kicks 10 jump squats (repeat)
2:00 jumping rope
1:00 10 fire hydrants 10 high knees (repeat)
5 rounds
Stretch 5 min

Day 9
2:00 jumping rope
10 push-ups, 10 up-down plank, 10 dead-lift & high pull, 20 mountain climbers, 10 V-Ups with medicine ball or dumbbell, 20 bicycles, hold feet 6 inches off of the ground for 30 seconds
2:00 run on treadmill (speed 6.5-7.0)
5 rounds
Stretch 5 min

Day 10
5:00 jumping rope
10 squats 10 leg lifts x 10, 20 count lunges 10 in and out abs x 10, 20 count fire hydrants 20 ab twists
1-2 rounds
5:00 jumping rope
Stretch 5 min

Day 11
5:00 jumping rope (warm up)
Circuit 1
Dumbbell overhead press x 12
Tricep kickback x 12
Floor chest press x 12
3 rounds
5:00 jumping rope
Circuit 2
Plank with lateral raise x 15 each side
Push-ups x 15
Floor Tricep dips x 15
3 rounds
5:00 jumping rope (cool down)
Stretch 5 min

Day 12
2:00 jumping rope
1:00 run in place or butt kicks or high knees
1:00 plank
1:00 squats
1:00 Leg lifts with bosu ball
1:00 alternating leg lifts with dumbbell held overhead
1:00 scissor kicks with dumbbell held overhead
5 rounds

Day 13
2:00 jumping rope
1:00 plank
2:00 jumping rope
1:00 arm curls
2:00 jumping rope
1:00 side lateral arm raises
2:00 jumping rope
1:00 V-ups
2:00 jumping rope
1:00 front arm lateral raise
2:00 jumping rope
1:00 bent over arm rows
2:00 jumping rope
1:00 upright rows
2:00 jumping rope
1:00 squat press
2:00 jumping rope
1:00 reverse crunch
2:00 jumping rope
1:00 overhead extensions
2:00 jumping rope
1:00 dead lifts
2:00 jumping rope
1:00 Kettlebell swings
2:00 jumping rope
1:00 cross fit sit ups
Stretch 5 min

 

Day 14 (Intense)
2:00 Jumping rope
3:00 Alternating lunge to squat x 15
2:00 Run
3:00 Single leg dead lift to shoulder press x 15
2:00 Jumping rope
2:00 Push up to 4 alternating mountain climbers x 15
2:00 Run
2:00 Leg lift to alternating ab twists x 15
3 rounds
Stretch 5 min

Day 15
2:00 jumping rope
2:00 plank + spider knees
2:00 30 mountain climbers + 30 high knees (alternating)
2:00 squat + side kick (alternating)
2:00 20 straight punches shadow boxing + 1 sprawl (alternating)
2:00 arm curls to side lateral raises
4 rounds

Try to do this workout for 45 days.

I hope that you see some significant changes!

Enjoy.

– KP

Keriki Purkiss

Keriki Purkiss is a wine lover, foodie, lifestyle, heath and fitness enthusiast from Atlanta, GA. She has been writing for Sweet Candor TV since 2014. Keriki currently resides in Richmond, VA.

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