Ready to hit the ground running in 2021 with new resolutions, milestones and an amped up routine or two?
With a new year comes new goals. Do you want to lose weight? Gain muscle? Improve your deadlift? What about that all-important cardio? These goals will ultimately dictate how your new training regiment should be set up, which exercises to use, your rest periods and your volume.
Here are some excellent workouts that you can use to jump start your New Year’s resolutions, no matter your experience level in the gym!
Circuit Workout #1
A1: Dumbbell Bent-Over Row
A2: Reverse Lunge to Overhead Press
A3: Dumbbell Romanian Deadlift
A4: Dumbbell Chest Press
A6: Russian Twists
Perform each exercise for 12 reps with breaks only occurring at the end of the circuit, for a total of 4-5 rounds. As your cardio endurance increases, or you start to plateau, look to increase the number of reps performed or weight used.
Circuit Workout #2
A1: Battle Ropes: 30 seconds
A2: Bodyweight/Assisted Pull-ups: 12 reps
A3: Bodyweight/Assisted Dips: 12-15 reps
A4: Push-ups: 15 reps
A5: Jump Lunges: 12 reps per side
A6: Standing Dumbbell Press: 15 reps
A7: Bicycle Crunch: 20 reps
It is important to know your abilities when going through an intense circuit such as this. The goal is to push your body, but not to the point where you can injure yourself. This is where looking at the difference between bodyweight and assisted movements can be vital.
Circuit Workout #3
A1: Dumbbell Squats
A2: Bodyweight Jump Squats
A3: Standing DB Shoulder Press
A4: 500m Rowing Machine
After completing 15-20 reps of each of the above exercises in order, give yourself a 60s break before repeating the circuit 3-4 times. Once that has been completed, perform the same reps and rest for the below circuit.
B1: Assisted Chin-ups
B2: Hamstring Curls
B3: Assisted Dips
B4: Battle Ropes
Rest assured that when the new year hits, there are countless new routines that can help kickstart your goals. See you at the gym!