4 Exercises That Will Help You Start The New Year on a Healthy Note
It’s January, which means everyone is hard at work keeping their New Year ‘s fitness resolutions. Well, not everyone. A survey conducted in 2023 shows that over 50% of individuals “throw in the towel” on their fitness resolutions approximately 3 months into the new year (source). If you are still going strong with your fitness resolutions, the following exercises are a great way to help you stay on track.
A large percentage of individuals give up on their fitness resolutions because they set unrealistic goals. Committing to going to the gym for 60-90 minutes several times a week is not feasible for most adults. That is why we love incorporating circuit training (a workout method that combines a series of strength and cardio exercises with minimal rest in between) into our clients’ training programs at our South Tampa Studio. This type of training provides numerous physiological benefits in a shorter period of time. The following video showcases a circuit workout with four specific exercises that will help you maintain your New Year ‘s resolutions.
Kettlebell swing
Place both hands on the handle of a kettlebell and perform a hinge, placing the kettlebell on the ground. Forcefully pull the kettlebell off the floor, in between your legs, then stand up quickly so the kettlebell swings out in front of your sternum. Hinging at the waist, pull the kettlebell between your legs until your head and chest are facing the ground, then once again stand up forcefully to swing the kettlebell back in front of your body. Make sure to keep your feet rooted to the floor and don’t overextend your lower back. Perform 15 reps, then move to the next exercise.
Rotational squat thrusters
Set up in a square stance, feet about hip width apart, and dumbbells racked to your shoulders. Descend slowly to the bottom of your squat, then quickly rotate to the right as you quickly return to the standing position. Use the upward momentum of your squat to press/thrust the dumbbell in your left hand overhead. Return the dumbbells to the racked position and repeat the movement, rotating to the left when you stand up. Perform 10 total reps, then move to the next exercise.
Mini band jump outs
Set up in a square stance with a medium to heavy resistance mini band on the arches of both feet. Jump both feet out laterally as far as possible then quickly return them to the starting position. The movement should resemble a jumping jack with no hands. Perform 20 total reps, then move to the next exercise.
Bear crawl
Set up in the quad ped (hands & knees) position and lift your knees 1 inch off the ground. Moving opposite hand and foot, crawl forward approximately 10 ft, then crawl backward, returning to the starting position. Repeat the movement, crawling laterally to the right for 10 ft and then left, returning to the starting position. Rest for approximately 1 minute before you repeat the circuit.
These 4 exercises will help you stay on the right track to achieving your fitness goals. Make sure you complete a proper warm-up and adjust resistance based on your fitness level.
If you’re ready to experience more exercises that will help you maintain your New Year ‘s resolutions, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.