Happy New Year! Whether or not fitness made it onto your New Year’s resolution list for 2019, starting your year with a workout is setting yourself up for success. Why? Because you’ll feel like you accomplished something, which will make you feel good about yourself. And when your confidence is high, so is your productivity. So you’ll start the year kicking ass and taking names. Plus, if last night got a little too festive, know this: Moving your body stimulates your metabolism and lymph system, helping your body metabolise toxins more quickly. Your head will thank you – just be sure to drink plenty of water.
The New Year’s Day Workout
Still on holiday with no access to a gym? Or just no inclination to leave the house? This full-body workout by trainer and strength and conditioning specialist Ros Flint requires no equipment and very little space.
How It Works
The workout is divided into two circuits. Starting with Circuit 1, do the moves in order, for the number of reps shown, with as little rest as possible between moves. Once you’ve completed all moves, rest for a full minute, then start again. Do the circuit three times total. Once you’ve done Circuit 1 three times, rest for a minute, then repeat the same pattern with Circuit 2.
Your Moves: Circuit 1
Air Squats | REPS: 15
Stand tall, feet about shoulder width apart. Sit your hips back to lower into a squat, then squeeze your bum to return to start. That’s one rep.
Hip Thrusts | REPS: 20
Lie on your back, knees bent, feet about hip width apart, arms at your sides. Squeeze your bum to raise your hips until your body forms a straight line to your knees, then lower until your bum is just off the floor. That’s one rep.
Plank In and Out |REPS: 12
Get in high plank (top of a push-up position) with tummy tight and hands in line with shoulders. Jump your feet in towards your chest and back out again. That’s one rep.
Skater Jumps |REPS: 20
Stand with feet apart, knees slightly bent and tummy tight. Jump to the side, landing softly with one leg crossed in front of the other and reach down to your front foot with the opposite hand. That’s one rep. Immediately jump sideways in the other direction. Continue alternating.
Your Moves: Circuit 2
Shoulder Taps | REPS: 30
Get in high plank, tummy tight, hands in line with shoulders. Without letting your hips sway, touch your one hand to your opposite shoulder, then return to start. That’s one rep. Repeat with the opposite hand to opposite shoulder. Continue alternating.
Tap Push ups | REPS: 10
Start at the top of a push-up position. Lower your body all the way to the floor. Tap your hands forward, extending your arms fully. Then place your hands back under your shoulders and push back up to start. That’s one rep.
Toe Reaches | REPS: 20
Lie on your back, legs extended straight up, 90 degrees to the floor, tummy tight and lower back flat against the floor. Using your abs, NOT pulling with your neck, peel your shoulders off the ground and reach up to touch your fingers to your toes. Slowly lower back to start. That’s one rep.
In and Out Squat Jumps | REPS: 15
Start in a wide squat, legs about a metre apart, thighs parallel to the floor, chest up, bum and tummy tight. From here, jump up and land back in a squat, but with legs close together. Jump back to start. That’s one rep. Continue jumping your legs in and out quickly, landing in a squat each time.
This workout is extracted from Ros’s brand new body-transformation e-book. To buy the book and get the full programme, contact her on Instagram.