Introduction: Embrace the New Year with a Fresh Start
The beginning of a new year is the perfect opportunity to set new goals and embark on a journey of self-improvement. Whether you’re aiming to improve your fitness, develop new skills, or simply adopt a healthier lifestyle, starting the year with a solid plan can set the tone for success. In this post, we’re going to explore a beginner-friendly total body workout that anyone can do. Whether you’re just starting out or looking to add a new challenge to your routine, this workout will help you achieve your fitness goals.
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Why Set New Year’s Resolutions?
Setting resolutions at the start of the year is a common practice because it provides a clear moment to reflect on the past and plan for the future. For many, this includes making goals related to health and fitness. For example, in the past, I’ve set goals like becoming a Certified Personal Trainer (CPT) and starting this blog. Another goal was to improve my backbend and overall flexibility. Each year, I focus on different aspects of my fitness journey, and this year is no different. My primary goals this year include perfecting my backbend and mastering a handstand. Both require daily practice, so I’ve committed to incorporating yoga into my routine every day. Sometimes that means just a quick five-minute session, but other days it could be 45 minutes of focused practice.
The Importance of Setting Small, Achievable Goals
When it comes to resolutions, it’s important to set both large and small goals. The small goals act as stepping stones, helping you stay on track and motivated as you work toward larger objectives. For instance, if your goal is to lose 30 pounds by the end of the year, you might start with smaller goals like cutting out added sugars or exercising three times a week. These manageable steps make the larger goal feel more attainable. Similarly, if you’re interested in trying out new workouts, finding routines that appeal to you—like the one we’re about to dive into—can keep you engaged and committed.
This beginner total body workout is designed to be simple enough that you’ll want to keep coming back for more, yet challenging enough to help you break a sweat and burn some calories. The workout consists of several exercises, each performed for 30 seconds, with a 15-second rest in between. The routine is repeated for a total of three sets, giving you a full workout in just 18 minutes. With a warm-up and cool-down added in, you’ll complete everything in under 25 minutes. If you’re feeling up to it, you can add a fourth set, extending the workout to 24 minutes before warm-up and cool-down. That means you can get a solid workout done in less than 30 minutes!
Workout Modifications and Tips
In the video linked above, you’ll find modifications for each exercise, making this workout accessible to everyone, regardless of fitness level. For instance, the workout doesn’t include any jumping movements, so it can be done anywhere, even in spaces with limited room or low ceilings. However, if you’re looking for an extra challenge, feel free to add some jumps—like a small hop with high knees, or try jumping squats and lunges. This flexibility makes it a versatile workout that can grow with you as your fitness improves.
Exercise Breakdown and Step-by-Step Instructions
Starting Position:
Movement:
After completing the workout, it’s essential to take time to cool down. Cooling down helps your body gradually return to a resting state, reduces muscle stiffness, and aids in recovery. A good cool down should include light stretching and deep breathing exercises to relax your muscles and mind. Focus on stretching the major muscle groups you’ve worked on during the workout, such as your legs, back, and arms.
Example Cool Down Routine:
Staying motivated and consistent with your fitness routine is key to achieving your goals. Here are a few tips to help you stick with it:
1. Track Your Progress: Keep a fitness journal or use an app to record your workouts, track your progress, and celebrate small victories.
2. Set Realistic Expectations: Understand that progress takes time, and it’s okay to have off days. Focus on consistency rather than perfection.
3. Mix It Up: Prevent boredom by varying your workouts. Try new exercises, routines, or even different types of physical activity like swimming or hiking.
4. Find a Workout Buddy: Exercising with a friend can make workouts more enjoyable and keep you accountable.
5. Reward Yourself: Treat yourself for reaching milestones, whether it’s with a new workout outfit, a relaxing massage, or a day off to recharge.
6. Listen to Your Body: Pay attention to how your body feels and adjust your workouts accordingly. Rest and recovery are just as important as exercise.
Embarking on a fitness journey at the start of the year is a powerful way to commit to a healthier and happier version of yourself. By setting realistic goals, following a balanced workout routine, and staying consistent, you can make significant progress toward your fitness aspirations. Remember, it’s not about perfection but about making small, sustainable changes that add up over time. With this beginner total body workout, you’re taking the first step toward a stronger, fitter you. Happy New Year, and happy training!
