New Year Workout Routine
Was working out more and being healthier on your list of resolutions or goals for 2021? Most people get super excited for a new year to really work on their health and fitness- and I see nothing wrong with that, as long as they are TRACKING their goals.
I talk more about that here but this post is really about my workout routine I’ve been following this year so far. I actually started this routine halfway through December to “test it out” and see if it is attainable for my busy 8-5 full time job life and running my blog and social media- and it worked for me!
My favorite thing about this routine is it is QUICK and HARD and EFFECTIVE. But it’s not so hard that I’m dreading my workouts, and it is a challenge to keep some of these workouts “quick” because if you take long breaks between sets, they can easily take over 45 minutes.
So I took progress photos on January 1, 2021, and I plan on taking more on March 31, 2021. My plan for the year is to update my workout routine quarterly so that my body does not get used to the same exercises and the same routine and I plateau, but also so that my body has enough time to master the strength needed at these weight levels and rep counts.
Feel free to modify my exact routine. I am recording the weight counts here for what I have in our home gym and what I want to master for my own body, but please use what is best for you and DO NOT FEEL BAD ABOUT IT. Even if you only want to use your own body weight- anything is better than nothing and what I’ve found through this routine is that consistency is what matters- nothing else! This routine is actually way easier than workouts I was putting myself through, but what happened is I would dread working out because they were SO challenging that I would only muster up the energy 2-3 days on a GOOD week. My goal with this is to ensure I am consistently meeting 5 days a week.
So- without further ado, here is my current routine!
I am working out 5 days a week: 2 leg days, 2 ab days, 1 back day. The 6th and 7th day I like to go on walks longer than 2 miles or if I’m feeling up for it and not too sore I will do a Sarah’s Day full body circuit from her e-book. I also try to stretch for at least 10 minutes after every workout.
Leg day 1
Circuit 1 (3 sets)
20 banded leg raises (back and side)
10 10lb plates on a 45lb barbell
15 bench jumps
Circuit 2 (3 sets)
10 each leg split lunges (back foot on bench, front foot on floor. Lunge down. I hold 12lb dumbbells)
10 hip thrusts with 45lb barbell and 45lb and 10lb plates on barbell
Leg day 2
Circuit 1 (3 sets)
20 jump lunges and squats
20 banded leg raises (back and side)
20 step ups (10 step ups each leg on a bench, with 12lb dumbbells)
Circuit 2 (4 sets)
10 Hip thrusts with 45lb barbell and 45lb plates
10 goblet squats with 30lb single dumbbell
Back day
10 burpees
20 supermans
20 5lb dumbbell back flies
20 straight arm pull downs with “medium or 20lb” resistance band
Repeat circuit 4 times
End with 3-5 pull ups
2x a week Ab focus
My 10 minute ab routine - I do this 1x a week at least. I do it 2x a week if I don’t feel like making my own
For the 2nd day a week focusing on abs, I find routines on pinterest or make my own circuit with all ab exercises.
You can comment if you have any questions and follow me on instagram (@thejesstayls) and DM for any questions about these moves!
xoxo, jess
