Happy New Year Workout
Print Workout Here
It’s the beginning of a New Year, and I want you guys to start this year off just right. How will you make that happen? Get a serious sweat on of course!! Let’s do something a little different, and have some fun with it – seriously, I was dripping, and this is how I define fun!! LOL
Today, I only need about 33 minutes of your time. Let’s do this!
What you will need:
- Weights, notepad and pen!
Warm-Up
- 3 minutes of jump rope
Workout
- Criss-cross + tuck jump – This is a great way to get you sweating. Criss-cross your feet twice (similar to jumping jack feet but crossing your feet as they come in) and then do a tuck jump by jumping your knees up towards your chest. Ensure you land nice and low to support those knees!
Modification: Do criss-cross your feet and then lift one knee towards your chest before landing into a nice low squat. Alternate which knee you lift up towards your chest after each squat. - Bounce and press – With the weights resting on your shoulders (dumbbells) or in front of your chest (kettlebell), bounce your knees (like a miniature squat) and then press the weights above your head while drawing your biceps besides your ears for an upper back squeeze as well.
Modification: If you cannot lift weights above your head do triceps kickbacks instead.- Complete both of these exercises back and forth for 10 reps each as many times as you can during the sets listed below:
First set: 2 minutes of work – rest 1 minute
Second set: 3 minutes of work – rest 1 minute
Third set: 4 minutes of work – rest 1 minutes
**In total you will be doing 9 minutes of work with 3 minutes of rest.
- Complete both of these exercises back and forth for 10 reps each as many times as you can during the sets listed below:
- Alternating backwards lunges with bicep curls – Alternate backwards lunges while completing bicep curls on the step back with both arms.
- Push ups – On or off your knees, get those hands as wide as the mat, and then drop your chest as low as you can ensuring your body stays forward.
- Complete these two exercises in the same style as listed above. Work hard and try to get at least 9 sets in total!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Roy
That was a HARD one and I needed that Ash! Lol. Happy New Year!
Excellent! Happy New Year to you Tracey. Let’s kick some ass in 2015!
Wow happy new year Ash. That was wicked!!! Love that new format. Crazy sweat on
I’m in love with it too. So pumped you enjoyed it. Happy New Year to you Pat! I hope to keep things interesting for you in 2015!
Just did this as first workout back post pregnancy! Wow! did it with my two year old son who used his teddy bear for a weight! Thanks Ashley ;)
Wendy it’s so nice to have you back! Congrats on your new little bundle of joy. You picked a tough one for your first workouts back. I want pics of your son with the teddy bear weight next time…lol.
Great workout Ashley! I am covered in sweat!!
Yahoo! I’m in love with this new style. Glad you’re all sweaty from it!
I didn’t feel great today so I skipped the gym and decided to “just do a little home workout instead….” needless to say this wasn’t that little home workout and it kicked my butt and now I actually feel great! Thanks ash :)
Haha that is phenomenal and makes me very happy! Good work!
Hi Ash,
I haven’t commented for awhile, but I have been faithfully doing the online workouts 3 mornings a week (only stopped when I was sick for a week or so) since beginning of July. I love the convenience of doing it at home and before work. As you know, I don’t always sleep well but working out gets me energized for the day and I can enjoy my evenings guilt free!
Cheers,
Sandra
Hey Sandra!
Thanks for checking in and letting me know how you’re doing. This is fantastic news. It’s amazing how much you can do in the comfort of your own home! It’s amazing what your body can do if you really set your mind to it…tired or not!
I’m a sweaty mess and that makes me feel awesome! Do you have any just yoga videos? Feel like doing a good streatch tomorrow before my ass kicking Tuesday.
Sweaty mess = huge success! Way to go Michelle! I have two just yoga videos. On the side bar where it says online search you can type in yoga and they’ll both come up.
You’re a beast!
Takes a beast to know a beast!
Just did this workout today…a little late haha but omg intense but good! had to break out the fan and its like -30 out! wooo!
Holy shit!! That was a tough one for me!
Two in a row again Cara you rock!!
That was a tough one! I managed to keep up with you…barely! Thanks!
Right on Krista! Next time try and beat me ;)
Loved this one those 4 minutes are killer! Tossed this on after a swim today my “treat” for ending work early today haha
Haha no one has ever described this as their treat. Usually that’s Dairy Queen. Love that!!
Soaked in sweat but felt good afterwards
I was a dripping mess! Thanks for joining me Jen ;)
Awesome workout, I loved it! I kept up with you and am now super sweaty! Thanks Ash!
Wow good for you Krysta!
Awesome Sweaty Workout. Great way to start the day. :)
Two workouts in less than 24 hours. You’re a machine Momma!!
Ouch! I did this workout at my mom’s house who didn’t have any weights, so I did it with paint cans – ha!
Haha get out Sandie! That’s pretty creative. Love it.
Wowzers great sweaty workout. Feeling strong. Great start before 2023. See you tomorrow on the mat. Thanks Ash.
You knocked it out of the park, Ash!
great sweat!! William decided that mommy needed more of a challenge on my push ups and jumped on my back, that extra 33lbs was killer!
Please tell William I said thanks! Haha
Amazing! And just as I finished, the next workout came into my inbox.
I will save that one for the weekend ;o)
It’s like you can’t hide from me!! Lol
Awesome workout…. I am dripping. Great way to start the day, now feeling energized to spend my day off with my favourite girl in the world…..for a fun filled day!
Thanks Ash
I love that you took some time for just you to exercise knowing it’s going to set you up for a super day with Emily. You rock Jo-Anne
Another great workout. Thanks Ashley! Time for a peanut butter protein smoothie!
Yummy!
Killer for sure!!!
I’m as red as a beet! 10 and 13 sets – not bad for an old lady!:) Liked the new format too!
Thanks Ashley! Better late than never for me:) loved the challenge! The shoulder stretch at the end felt fantastic after all those push ups:)
My pleasure Lisa! Thanks for joining me!
Holy Shit Batman! Wow that was awesome! Dripping in sweat.
Hope you’re feeling the fruits of your labour today! Haha. Enjoy your long weekend!
That was so good! I’m sure I will be feeling it tomorrow.
I don’t doubt it Anna – it was a tough one! Thanks for joining me today!
Yay! I did it! Tough one but I completed it with fewer reps than you! Coming back from being sick and this was needed!
Glad you are feeling better! Hope it didn’t interfere with your Christmas plans too much!
Endurance ones are hard for me, but I kept up with you. Only 10 lb weight and on my knee push-ups, but was still a challenge!
Those modifications are still super badass and strong, Sandra!
Damn, that was a good sweat session!!! Substituted chest presses for the push-ups.
Push-ups are harder than chest presses! You must have been on fire today!