I’m so excited for what the new year has in store. Have you set your intentions? Maybe you decided to eat better and start a new workout routine? Maybe it was to start incorporating weight training in your running routine? Maybe you already do these things and your goal is to just be the best version of you in 2015. Either way, I have a super effective total body workout to share with you today. You can use bands or weights to perform these moves and this can be done at home or in the gym. You don’t need a ton of equipment to get a great workout in. Check out the Beginners Series Home Gym edition to see some basics!
If you are new to working out or need a refresher on any of these moves, check out our Beginners Series workouts where I break down each exercise in detail. This total body workout is great when you are short on time or are not lifting weights on a daily basis, because it hits all the major muscle groups:
- Chest – Chest press (dumbells)
- Legs – Squats and Lunges (no weight)
- Shoulders – Overhead Shoulder Press (resistance bands or dumbbells)
- Back – Rows (resistance bands or dumbbells)
- Biceps – Bicep Curls (resistance bands or dumbells)
- Triceps – Tricep Kickbacks (dumbells)
- Abs – Lying Toe Touches (no weight)
As with any exercise routine, be safe about choosing your workouts. Make sure you contact your doctor before starting any kind of exercise routine (if applicable) and go easy on yourself the first time through. The weight should be heavy by the 7 or 8th rep but never so much that you are straining your body to lift it. If the weight feels to heavy, lower the weight immediately. If it feels too light, you can always pick up heavier weights or add another set of 10 to this workout! Be kind to your body!
I encourage you to try something new. If you have always just run on the treadmill but catch yourself watching everyone shake it in Zumba, go try a class. Thought you were never “a runner” ? Build up a minute a week, or do what I used to do and try to run for an entire song! Fitness is a process. You can talk to most of the people at the gym, they are likely still working on their bodies (even though you might think they look like gods!). Don’t be discouraged. Everyone was in your shoes at one point!
Oh and if you never thought you could lift weights, let’s just nix that idea right now with this workout!! Personally, I think cardio is important; but strength and flexibility need to be incorporated into a fitness routine for optimal health.
I hope you are able to find things that make you smile today and live life embracing just how amazing you are! Now is the time to create your routine, and I hope you kick ass at reaching those new goals you set this year. Come back every Friday for a new workout idea and sign up for our weekly newsletter, which has a killer workout sent to your email every Sunday. If you are looking to clean up your diet, please check out our ebook, Beginner Guide to Clean Eating, for tips and tricks to your healthiest body yet! Thanks for all of your support, let’s make 2015 the best year yet!
Total Body Workout
What About You?!
- Do you call them resolutions or intentions?
- Did you write down your resolution/intention for the year?
- What is your something new this year?