Good morning and Happy New Year to you!
I hope you all had a wonderful start to the new decade (what?). I stayed up a little too late ringing in 2020 at Scott’s restaurant lounge with a quick trip to the big ball drop, but it was totally worth it. You can check out the highlights in my Instagram stories! It was so fun.
I don’t know about you, but I love kicking off a brand new year with a workout. You may have access to a gym, but just in case you don’t, I wanted to share a bodyweight workout that you can complete anywhere in just twenty minutes!
There are ten exercises in this circuit, and the challenge is to complete each one for one minute. Rest as needed, and then repeat the circuit another time through to get in your twenty minutes.
This workout includes a mix of strength and power exercises to get your heart rate up with bouts of cardio. It’s the perfect way to sweat today … twenty challenging minutes for 2020!
Make sure to check out my video breakdown demonstrating each exercise that I posted on social, too.
- burpees with push-ups
Start with your feet under your hips. Stand tall, then come down into a squat position with your hands on the floor (slightly wider than your shoulders) on the balls of your feet. Quickly shoot your legs back and land in a plank position (your body should be parallel to the floor). Complete a push-up — this can be done on your knees — then return to the squat position and then to the starting position.
You can choose to add to the intensity by jumping up at the end!
- sprinter sit-ups
Start lying on your back with your legs straight and arms at your sides. Sit up in a quick movement, simultaneously bringing your left knee to your chest and right arm forward (like a running stance). Extend the left leg and right arm back to the starting position, then sit up again (in the same explosive movement) but bringing the right knee into the chest and left arm forward this time.
Repeat, alternating arms and legs for one minute.
- single leg floor bridges
Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides. Lift your left leg off of the ground and flex the foot.
Squeeze your glutes to lift your hips and hold the position for about 2 seconds. Stay on the heel of your bottom foot and keep squeezing your glutes. Slowly roll through the back to lower your hips without touching the floor and repeat 10 reps on each side. You want to aim to keep your lifted foot in a stationary hovered position. Don’t let it drop up and down as you bridge!
While driving through the heel of your left foot, extend your hip upward and raise your butt off of the ground. Lift as high as possible by squeezing your glute, pause, then return to the starting position. Complete for :30 on the right, then switch legs and complete the remaining :30.
- forearm plank to dolphins
Start in a forearm plank position on your elbows and toes. Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight.
Press your inner forearms and elbows firmly against the floor, and press your legs towards the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels.
Hold briefly then return to the starting position and repeat for one minute.
- supermans with arm raises
Start lying face down with your arms extended to the sides, palms facing down, legs straight back. Raise your arms and legs off of the floor (just a couple of inches), hold for a few seconds, then lower. This is one rep. Repeat for one minute.
- ice skaters
Start with your feet a little wider than shoulder-width apart. Bend your knees and slightly lean forward with your arms at your side. Be careful not to hyper-extend your back and keep your chin up. To begin the exercise, shift your weight to the left leg while lifting the right. Jump about three feet to the right and land on that (right) leg. Upon landing, lift your left leg.
Jump back over to the left and land on that (left) leg and lift your right leg. Swing your arms to help with balance!
- bear crawls
Start on all fours and lift your knees so they’re hovering an inch off the ground at a 90-degree angle. Keep your legs hip-width apart and your arms shoulder-width apart. Keep your back flat. While staying low, move your right hand and left foot forward at an equal distance, then left hand, right foot, right hand left foot for three bear walks. Switch directions and move your left hand and right foot backwards, then right hand, left foot, then left hand, right foot at an equal distance.
Repeat the movement while alternating sides for one minute.
- alternating reverse lunges
Start standing tall with your hands on your hips and feet under your hips. Step backward with your left leg, and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor.
Alternate between sides until you hit time. Aim to keep your front heel under your knee and avoid leaning forward or back!
- side plank with rotations
Start by lying on your right side and stack your feet on top of each other. Position your right elbow directly under your shoulder and put your left hand by your head with your elbow wide. Lift your hips and torso off of the ground while keeping the abs and glutes contracted.
Simultaneously engage your core and shoulders to rotate your torso down to the mat, then back to the side. This is one rep.
Repeat for :30 then switch sides to complete on the left side with your right arm by your head for :30.
- jump squats
Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher than your knees.
Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating.
You can always choose to do (stationary) air squats if you feel uncomfortable jumping.
Thanks for checking in today, and I plan to keep this #WorkoutWednesday pattern going every other week with a new workout post throughout the year. I’ll also see you later this week for a Friday Favorites catch up on what we’ve been up to with friends and family in town this week.
Here’s to a new year and motivation to get moving in 2020.
Happy New Year!
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines.