New Year, Stronger You

It’s officially a new year and while I hope you took my advice and started taking steps towards your goals in 2018, let’s start the first week of the new year with a bang! Below is a three day workout, each day targets different areas of your body so you can continue this routine without getting bored!

Legs & Abs

Complete 3 rounds of each circuit

Circuit 1Circuit 2
Sumo squats (20 each leg)
20 deadbugs
Split squats (20 each leg)
20 v-sits
20 box jumps
1 minute plank
Curtsy lunges (20 each side)
Standing weighted side crunches (20 each side)
Dog-birds (20 each side)
Side plank dip & twist (20 each side)
20 burpees
1 minute superman

Arms, Back & Chest

Complete 3 rounds of each circuit

Circuit 1Circuit 2
20 push-ups
20 bent over rows
20 overhead presses
20 bicep curls
20 mountain climbers
20 chest presses (added butt bonus doing a bridge)
20 reverse flies
20 side lat raises
20 tricep extensions
20 man-makers

Cardio

Pick your poison with a walking or running treadmill circuit (make sure to change the entries to maximum or press the next button on the bottom of the table so you can view the entire workout)

Walking – 25 minutes

MinuteSpeedIncline
0:00-4:003.01.0
4:00-5:003.54.0
5:00-6:004.05.0
6:00-7:004.06.0
7:00-8:004.07.0
8:00-9:004.08.0
9:00-10:004.09.0
10:00-11:004.010.0
11:00-12:003.05.0
12:00-13:004.06.0
13:00-14:004.07.0
14:00-15:004.08.0
15:00-16:004.07.0
16:00-17:004.05.0
17:00-18:004.08.0
18:00-20:003.55.0
20:00-25:003.01.0

Running – 25 minutes

MinuteSpeedIncline
0:00-4:005.0+0.0
4:00-5:005.5+1.0
5:00-6:006.0+2.0
6:00-7:006.0+3.0
7:00-8:006.0+4.0
8:00-9:006.0+5.0
9:00-10:006.0+6.0
10:00-11:006.0+7.0
11:00-12:003.00.0
12:00-13:006.00.0
13:00-14:007.00.0
14:00-15:008.00.0
15:00-16:009.00.0
16:00-17:0010.00.0
17:00-18:003.00.0
18:00-19:003.03.0
19:00-20:006.0+3.0
20:00-21:006.5+3.0
21:00-22:005.00.0
22:00-25:003.00.0

Want even more? Check out some of my favorite AMRAP workouts:

36 Minute AMRAP

36 Minute AMRAP, Part Two

The Greatest AMRAP I’ve Ever Dreamed Of

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1 Comment

  1. January 3, 2018 / 10:07 pm

    Whew!!!! I got exhausted just reading this.

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