Last year most likely started out with really good intentions and some foolproof plans that would help you get yourself into shape and feeling a bit healthier. But have you noticed that consistent exercise and proper diet can be thrown off by something just slightly out of the ordinary? Things like prolonged visits from out-of-town family or extracurricular obligations such as soccer games, dance recitals or art classes may interrupt your weekly routine and set you back on your goals.
However, with a new year comes a brand new chance to stick to your goals. Here are some workouts that will help you get off to a healthy and fit 2017!
Plank — Shoulders, Back, Abs
This is one of the best workouts out there because it is an exercise that’s as easy as it gets. There’s no need to lace up your sneakers and dress down in your jogging gear. All you need is a couple of minutes, enough room to stretch out and a watch.
Starting in the pushup position, drop down to your elbows. Keeping your elbows at a 90-degree angle, straighten out your entire body, never letting your butt sink any lower than the level of your shoulders. Start off slow with this workout. One 30-second set is a great starting point, and from there, you can do three sets of one minute each.
Leg Throwdown — Core (Abs, Back, Obliques)
This workout may seem a little awkward at first, but it’s one of the best for building your entire core, which consists of your abs, lower back and obliques.
Lie on your back and have a workout partner stand over you with both feet on either side of your head. Reach back and grab the backs of your partner’s ankles, right about at their Achilles tendon. Keeping your knees as straight as you can, bring both feet backwards towards your partner. Have your partner push your feet as hard as they can to the ground.
Use all of your core muscles to keep your feet from hitting the ground. Your partner can alternate throwing your feet straight down, to the left or to the right. Do three sets of 15 reps each.
Dips — Triceps
If you’re looking to tone up the backside of your upper arm, dips are a surefire way to do just that. Sit on the edge of a chair with your palms resting on the seat on either side of your hips. With your legs outstretched, feet crossed and toes straight in the air, push your body away from the seat, holding yourself up with your arms.
Slowly lower your butt toward the ground, keeping your elbows in tight and your knees locked, until your elbows hit a 90-degree angle. Raise yourself back up until your elbows straighten out. Do three sets of 10 reps each.
Squats — Quads, Hamstrings, Hips, Calves
Stand with your legs shoulder-width apart, keeping your knees loose. Clasp your hands together in front of you and keep your elbows at a 90-degree angle. Keeping your lower back arched and your feet pointed forward, squat slowly until your butt is at knee level. Do three sets of 10 reps each.
Walk/Jog – Heart
A great place to start is with your heart, so heading outside for a brisk walk or a jog is a great way to get some cardio and also become more heart healthy. Bundle up and head outside for some fresh air and a walk around the neighborhood.
Instead of using any workout machinery or equipment, these exercises use just your bodyweight as resistance instead of any sort of machinery or equipment, so it should be a lot easier to stick to your exercise regimen and accomplish your health and fitness goals this year!