Sign up for our newsletter and receive 10% off!
You had lovely holidays, enjoyed a fantastic Christmas dinner and cuddled with your family on the couch for days? Now in the new year a slight bad conscience makes you regret neglecting your excercise for so long? Sophie from the fitness blog The Fit and The Foodie has drafted you the perfect New-Year-Kick-Off Workout that will give you an energetic and powerful start into 2018! It will demand your whole body and make you sweat! The workout consists of eight excercises, that are divided into two circuits. You will need to repeat each circuit for 10 minutes, trying to squeeze in as many excersises as possible!
20 Mountain Climbers
15 Walking Lunges
10 Jumping Squats
15 Crab Walks
15 Sumo Squats
From a standing position, go into a squat, and then into a push up position. Make a push up (optional), and press yourself back into the squat position. From the squat you now do a stretch jump, and end back in a squat position.
Start in a push up position, shoulders parallel over the hands. Now pull one leg at a time towards your chest, then return to the starting position again.
Stand upright with your feet hip wide apart, and do a knee bend with your back straight, lowering your hips to just below your knees.
Stand upright with your feet hip wide apart, and take a large step forward. Make sure that your front knee is at 90 degrees and does not overstretch. Lower your back leg almost to the ground.
Stand upright with your feet hip wide apart and then perform a knee bend with your back straight, lowering your hips to just below your knees. Now push off with your feet, and make a vertical jump straight up into the air. Ensure that your knees do not turn inwards, and land slowly and controlled.
For this exercise you need a step, a bench, or simply an elevation. Start standing next to the step, legs about hip wide apart. Now you climb up the step and then pull the other leg up to your chest.
Start this exercise in the squat position. Stand upright with your feet hip wide apart, and then perform a knee bend with your back straight, lowering your hips to just below your knees. Run to the right, staying in the position.
Stand with your feet a little wider than your hips. The toes should point outwards. Now you do a squat with your back straight, lowering your hips to just below your knees. Then press yourself up again while tightening the buttocks.
The easiest way is to set a timer on your mobile phone. Try to keep going during the 10 minutes, and to not pause in between. Time will pass quickly if you really concentrate on the exercises. In the beginning, you can of course take a break between the circuits for a minute, but your goal should be to do the workout uninterrupted. And after 32 minutes you did it! If you do not have half an hour to spare, you can of course do only a part of the workout, only half for example. With time you will see that it will become easier and easier to do the individual exercises.
I stretch for about ten minutes after my workout to prevent muscle soreness. I also like to use a foam roll to somewhat loosen up my muscles. After these exercises, it is particularly important to stretch the thigh muscles and the calves.
Are you lacking the motivation for your next workout?
We've got something to help you with: