Are you ready for a New Year – A New You? This January we will be challenging our whole body! So, how are we going to do this? By focusing on effective compound movements. Compound exercises work several muscle groups at one time so we’re putting in double the work for better results!
So who’s with me!?! C’mon, LET’S DO THIS!!! New Year – New You!! <3
Squat, Row & Tricep Extension
Stand with feet hip-width apart, holding dumbbells. Lower into a squat as you row your arms back, pulling your elbows behind you and squeezing your shoulder blades down and together. Hold this position for 1 count and then extend your arms behind you, pressing the weights back with your triceps. Bend your elbows back in and then stand all the way up.
Sumo Squat & Curl
Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. Bending at your knees, lower your body until your thighs are parallel to the floor. Push yourself back up as you curl the weights up to your shoulders. Return to start.
Lie face-up with knees bent, feet flat and a weight in each hand. Lift hips to form a straight line from shoulders to knees as you press weights above chest. Lower arms out to sides to hover just above floor. Raise arms back to ceiling, then lower hips and weights to start for 1 rep.
Lunge with Torso Twist
Grab a 5 dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep.
Squat with Overhead Press
Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position. That’s one rep.
Plank & Row
Start in a plank position with your legs wider than hip-width distance (the wider stance makes you more stable). Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight, exhale, stabilizing your torso as you lift your right elbow to row, toward the ceiling. Return the weight to the ground and repeat the movement on your left side. That’s one rep.
Side Lunge with Upright Row
Start with feet together, weights in each hand. Take a wide step out to the right and bend the knee into a side lunge. Pause for a moment and make sure your left leg is straight, toes pointing forward, hips back and back straight. Focus on pushing into the heel as you step the feet back together. Do an upright row, bringing the elbows up to shoulder level, weights at chest level. Lower the weights and then do the side lunge on the left.
Plie Calf Raises
Stand with feet wide outside shoulder width and toes pointing outward. Lift yourself up onto your toes, hold for a 2-4 count and lower back down.
Join me in adding in this challenge with your normal fitness routine of cardio and strength training for optimal results.