Finding Time for Fitness in a Busy Life

New Year New You Total Body Workout

New Year New You Total Body Workout

New Year, New You!

Looking to start this new year off right? Let’s do this total body workout together! I’m going to give you a great beginner total body workout that anyone can do! If you are not a beginner, you can definitely still do this workout, just add weights or resistance bands!

As you read in my New Year’s Goals post, I have a new resolution for the year. I tend to make small goals for myself but also have 1 or 2 large goals for myself. Last year my goal was to become a CPT and start my blog! WOO! I also wanted to work on my back bend and flexibility.

This year, my goal is to continue working on my back bend (not as easy as I thought it would be… haha) and also work on a handstand. They kind of go hand in hand. My main goal runs along with these: I want to practice yoga DAILY. So for me that may be only 5 minutes one day but 45 minutes the next.

Making small goals is an important way to keep up with your large goal. For example, if you want to lose 30 lbs by the end of the year by working out 3 times a week and eating healthier, your small goal may be to cut out added sugar. You may also want to search for workouts that interest you (like this one!).

 

Beginner Total Body Workout

Since this is a beginner workout, I wanted to keep this simple enough where you want to come back for more. But challenging enough where you break a sweat and burn calories! You will do each exercise for 30 seconds (each side for the lunges). Rest for 15 seconds before moving onto the next exercise. You will do a total of 3 sets which will put you at 18 minutes! Add your warm up and cool down and you will be under 25 minutes. If you want to add another set, it would be another 6 minutes of work putting you at 24 minutes before warm up and cool down! A beginner workout done is less than 30 minutes, yes please!

 

 

In the above video, I have modified each exercise of this total body workout for those who need it. Also, this workout does not have any jumping in it (the jumping jacks are also modified) so you can do this workout ANYWHERE! Also, you can definitely jump if you want to. Add a bit of a hop to the high knees and you can do jumping squats and lunges as well! A great total body workout!

 

Step by Step Instructions:


High Knees

  • First, start standing with your feet together
  • Next, place your hands at waist height (this will give you an idea of how high to bring your knees)
  • Then, bring your left knee up to your hands
  • Return your left foot back to the ground
  • Next, bring your right knee to to your hands
  • Return your right foot back to the ground
  • Repeat


Jumping Jacks

  • First, start standing with your feet together and hands to your sides
  • Next, step your left leg out, slightly bending your right knee and bring your hands up over your head
  • Then step back together and lower your arms
  • Next, step your right leg out, slightly bending your left knee and bring your hands up over your head
  • Then step back together and lower your arms
  • Repeat

 

Squats

  • First, start with your feet hip width apart
  • Next, pushing your hips back, squat down (like you are about to sit on chair)
  • Squat as low as you can without any pain or pressure on your knees
  • Then, pushing through your heels stand back up and squeeze your glutes
  • Repeat

 

Right Lunges

  • First, start with your feet hip width apart
  • Next, step your right leg behind you
  • Then, lower yourself down bending both knees
  • Go as low as you can comfortably
  • Then, pushing through your left heel, stand back up bringing your right leg back to the front
  • Repeat

 

Left Lunges

  • First, start with your feet hip width apart
  • Next, step your left leg behind you
  • Then, lower yourself down bending both knees
  • Go as low as you can comfortably
  • Then, pushing through your right heel, stand back up bringing your left leg back to the front
  • Repeat

 

Push Ups

  • First, start down on your hands and knees
  • Then, inch your knees back a bit but keeping our hands under your shoulders and a long line knees to head
  • Slowly lower your your chest towards the floor (try not to lead with your head)
  • Keep your core engaged so your back doesn’t arch
  • Push through your hands and rise back up to starting position
  • Repeat

 

Sit Ups

  • First, start laying on your back
  • Bend your knees to a comfortable level (I keep my legs a bit straighter because my torso is long and I have a bit of a sticking point when I do sit ups 🙂 )
  • Next, place your hands either to your sides, behind your head or across your chest
  • Then, engage your core and sit up
  • Next, lower back down
  • Repeat

 

Plank Hold

  • First, start on your hands and knees
  • Walk your knees back a bit to have a long line from knees to head while keeping your hands under your shoulders
  • Engage your core and hold 
  • If you feel ready for it, play with lifting one knee off the ground
  • Or try being on your toes for a while and drop down to your knees if needed

 

 

 

This is part one of my beginner workout series! Stay tuned for the rest during the month of January! 

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

I may share food ideas and recipes, but I am not a licensed dietitian. I can show you foods I love to eat which may have helped me achieve my weight loss and health goals. I cannot provide meal plans.

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