There’s nothing better than kicking off the new year with a new year workout.
I mean, it’s the ultimate “never miss a Monday” attitude!
Your goals are clear and, on day one, you’re already taking an intentional step closer to those freshly set resolutions.
Shall we dive right in? After all, it IS a holiday, we wouldn’t want to waste any time!
The New Year Workout
Primer: 2 sets
Kick-off this new year workout with a primer. This will “wake up” the muscles we’ll be using throughout the workout.
Don’t skip this! Prepping your body this way WILL make the rest of your workout better.
Bridge March:
Grab your mat and lay down on your back with your knees bent and feet flat on the floor.
Now, lift your hips straight up toward the ceiling into a bridge position.
Keep your ribs closed and your back flat. If you need to, drive your elbows into the floor for stability.
Then, slowly, lift one leg into a tabletop position with your shin parallel to the ceiling.
Don’t let your hips drop while do you this!
Then, keeping the hips stable, lower the leg and switch sides.
Be careful to keep your hips even and lifted as you alternate marches. Don’t let them wobble back and forth!
**Perform 12 per side (24 total) before setting up for your supersets.**
Superset 1: 3 rounds
The rest of our new year workout is split up into supersets. For these, complete a full set of each exercise before taking any rest time
RFE Squat:
To perform this exercise take about two steps away from the bench, box, or chair. Then, rest the top of your right foot on the surface behind you. Keeping your hips square, your chest lifted and hinging slightly from the hips bend your front knee. Then, grounding through the front heel, return to standing.
Add Dumbbell in each hand for a greater challenge.
** Perform 5 reps per side then immediately move on to bench dips.**
Bench Dip:
Use the same, box, chair, or ledge and place your hands behind you on the bench with your fingers facing forward and elbows pointing straight back.
Bracing your abs you can either extend your legs long or bend them at 90 degrees.
Then, lower your body down, aiming to keep your body as close to the bench as possible while dipping down and pressing back up.
**Perform 10 reps then immediately move on to crossbody mountain climbers.**
Crossbody Mountain Climbers:
While doing this exercise, try not to let your shoulders drift behind your wrists.
Instead, stay high and over the top of your hands, while bringing your knees to your armpits. (Left knee to right armpit, right knee to left armpit.)
Keep your abs in TIGHT and your chin tucked.
Don’t forget to squeeze your booty to keep it from drifting upward!
**Perform 20 reps total then rest for 90 seconds before repeating the superset. To complete this portion of the new year workout, repeat the superset 3 times.**
Superset 2: 3 rounds
Alright, we are in the final superset of our New Year workout! Keep pushing yourself, it’ll be over before you know it!
Cossack Assisted (band):
Tie a long band above head height (either on a pull-up bar or railing) and hold it halfway down the band.
Start in a wide second position with toes pointing out on a slight diagonal (about 45 degrees).
Then, engage your core as you bend one knee, going as low as you can while keeping the other leg straight with your heel on the ground.
Then return to the starting position.
You can also do body-weight cossack squats if you do not have a long band.
**Perform 5 reps per side (10 total) then immediately move on to mini band side bear crawls.**
Mini Band Side Bear Crawl (Bands around arms):
Start with the band looped around both of your wrists.
Then, set up on all fours, with your knees hovering about 2 inches above the ground.
Engage your core by actively lifting your belly button towards your spine.
Then, in a slow and controlled manner, walk sideways by stepping out your arm and leg on the same side and bringing the other arm and leg back in to meet the other side.
Right and Left (Out and Together) = 1 rep.
**Perform 5 reps per side then immediately move on to adductor dips.**
Adductor Dips:
Ahh, the final exercise in our final superset in our New Year workout! You’ve got this!
Begin on one knee kneeling. Extend the other leg out at a 45-degree angle with the foot on a glider (or in socks).
From here, this exercise has two options:
Option 1:
With a bent knee, slide the foot out away from the body (shifting your hips). Then use the adductor to bring the leg back into its bent position.
Option 2:
With a straight leg slide the leg away from the body and engage the adductor to bring it back in.
Whichever variation you choose, keep your core tight and, hips square- being careful not to let your hips drift behind you.
**Perform 5 reps per side then rest for 90 seconds before repeating the superset. To complete the workout, repeat the superset 3 times.**
So, did you make it through the New Year workout? Do you feel energized and ready to tackle the year ahead? I sure hope so!
And listen, if you want help staying on track toward your goals, tune in every Wednesday for another free workout. And if you want something more consistent than that, consider signing up for our training program, Body Mechanics. It’s designed with a dancer’s physical needs in mind and is sure to launch you into the next level of fitness – on and off the stage!
Want to check out some of our other workouts? Give these a try: Workout Wednesday: The Hard Workout, Workout Wednesday: The Tabata Workout, Workout Wednesday: A Quick Core Workout
