I have a love/hate relationship with the month of January. I love the idea of a fresh start for the new year, but I dislike that the month also brings that annual pressure to lose weight and get in shape. I’m always in favor of trying to incorporate more exercise and activity into my life, but I think the pressure and expectations of resolutions and big goals set us up for failure. Most people who make big, sweeping changes rarely maintain their new “normal” for a lifetime. It usually requires an insane commitment that most people can’t sustain.
I train individuals, so they are healthier. We don’t have before and after photos, and we aren’t trying to hit a mythical number on the scale. We work toward reaching strength and fitness goals that make daily activities easier; we do not put all of our focus on fitting into a pair of “skinny” jeans. (My clients usually see changes in their bodies that make the skinny jeans a reality – it’s just not what we focus on!)
If you are just starting out or are trying to ease back into an exercise routine, give this workout a try. It’s meant to incorporate both cardio and strength training movements in an easy-to-follow, short workout. I have versions of this workout for beginners, individuals with bad knees and anyone with sensitive wrists - just keep scrolling down until you find the workout you are looking for.
Circuit #1:
30 sec. Jumping Jacks
30 sec. Quick Feet
30 sec. High Knees (Low impact option: High Knee March)
30 sec. Plank Walkouts
30 sec. Arm Circles
Take a breather for 60 seconds and repeat one more time.
Circuit #2:
10 Supermen
Plank with Alternating Leg Lift - 10 lifts per leg
Circuit #3:
10 Skaters (per side)
15 Calf Raises
30 sec. Wall-sit – sinking lower every 10 seconds
Beginner Workout:
Circuit #1:
20 sec. Modified Jumping Jacks
20 sec. Quick Feet
20 sec. High Knees March
20 sec. Knee-to-Elbow
20 sec. Arm Circles
Take a break for 60 seconds and repeat one more time.
Circuit #2:
5 Push-ups
7 Supermen
10 Reverse Lunges (5 per leg)
15 Sec. Plank
Repeat for a total of 2 times.
Circuit #3:
10 Lateral Hops/steps (5 per side)
20 sec. Wall-sit – sink lower after first 10 seconds
Repeat for a total of 2-3 times.
Knee-Friendly Workout:
Circuit #1:
30 sec. Quick Feet
30 sec. High Knees March
30 sec. Plank Walkouts
30 sec. Knee-to-Elbow
30 sec. Arm Circles
Take a break for 60 seconds and repeat one more time.
Circuit #2:
10 Supermen
20 Seated Leg Lifts (10 per side)
Plank with Alternating Leg Lift (10 per leg)
Repeat 2-3 times total.
Circuit #3:
20 Side Lying Leg Lifts (20 per leg)
10 Side Plank Dips (10 per side)
15 Calf Raises
Repeat 2-3 times total.
Wrist-Friendly Workout:
Circuit #1:
30 sec. Jumping Jacks
30 sec. Quick Feet
30 sec. High Knees (Low impact/beginner option: March)
30 sec. Knee-to-Elbow
30 sec. Arm Circles
Take a break for 60 seconds and repeat one more time.
Circuit #2:
10 Plank T Rotation on forearms
10 Supermen
Forearm Plank with Arm Reaches (10 per side) - Remember to keep your hips level and steady!
10 Standing Leg/Hip Abduction (10 per side)
Circuit #3:
10 Skaters (per side)
15 Calf Raises
30 sec. Wall-sit – sinking lower every 10 seconds
