NEW YEAR,NEW YOU (yoga)

Flex Your Torso Duration: 5 minutes Difficulty level: Intermediate Equipment: None Focus: Mobility Overview Curl forward with precision. Flexion is a fundamental movement principle in Pilates. It involves bending a joint (such as your hip) to bring 2 bones(such as your thigh bone&pelvis) closer to each other.

New Year,New You (CARDIO)

3 Moves For Stronger Abs Difficulty level: Beginner Muscles involved: Abs Focus: Abs · Fat loss Duration: 25 minutes Overview We all want a flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. If you want to start seeing results it's time to start trying something new. You won't find any crunches in this workout, but you will finally find the body you've been wanting. How to do this workout? Perform the following workout 1-2 times per week. You can do this as a separate workout or after a weight-training session. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Side plank and row 5 30-45 s @ 20 2 Walkout from pushup position 5 10-12 20 3 Standing cable crunch 5 ** 20 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (WEIGHTS)

The instant V-taper plan Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Shoulders · Chest · Back · Biceps · Triceps Focus: Build muscle · Fat loss Overview It's no secret how men can look in better shape: Build a wider chest, shoulders, and back, and suddenly your waist will look a lot smaller. Easier said than done, but not impossible. In fact, this workout has been showing to do just that-challenge all the muscles you need to look bigger, and structure it in a way where you just might burn some fat as well to actually make your stomach look smaller. How to do this workout? Perform the following workout two times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Alternating incline dumbbell bench press 4 12, 8, 12, 8 60 1B BOSU ball pushup 4 10 60 1C Pullup 4 ** 60 SUPERSET SETS REPS/TIME REST (S) 2A Dumbbell lying triceps extension 3 10 0 2B Single-arm neutral-grip dumbbell row 3 10, 8, 6 0 SUPERSET SETS REPS/TIME REST (S) 3A Bench dip 3 ** 0 3B Lat pulldown 3 12, 10, ** 0 SUPERSET SETS REPS/TIME REST (S) 4A Barbell biceps curl 3 10 30 4B Cable overhead triceps extension 3 10 30 SUPERSET SETS REPS/TIME REST (S) 5A One-arm concentration curls 3 15, 10, ** 0 5B Triceps pressdown 3 10 0 ** - as many as possible; @ - each side

New Year,New You (YOGA)

Master core control Duration: 10 minutes Difficulty level: Beginner Equipment: Dumbbells Focus: Strength · Balance · Flexibility Overview Learn proper postural alignment with these moves. The exercises in this workout improve posture by strengthening the core and stretching overused muscles

NEW YEAR,NEW YOU (WEIGHTS)

The V-taper workout plan Duration: 60 minutes Difficulty level: Beginner Muscles involved: Shoulders · Chest · Core Focus: Build muscle · Fat loss Overview Sometimes there's nothing wrong with a little vanity. You want a bigger upper body? Then go get it. This plan has exactly what you need to sculpt the ultimate guy physique. How to do this workout? Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell bench press 4 12, 8, 12, 8 60 1B Reverse-grip barbell row 4 12-15 60 SUPERSET SETS REPS/TIME REST (S) 2A Alternating incline dumbbell bench press 4 12, 8, 12, 8 60 2B Face pull 3 15 60 SUPERSET SETS REPS/TIME REST (S) 3A Incline dip 2 ** 60 3B Pushup 2 30 s @ 60 CIRCUIT SETS REPS/TIME REST (S) 4A Barbell upright row 3 10 60 4B Alternating dumbbell shoulder press 3 10 60 4C Single-arm dumbbell snatch 3 10 60 STRENGTH SETS REPS/TIME REST (S) 5 Jumping jacks 5 30 s 60 ** - as many as possible; @ - each side

New Year- New You (YOGA)

Yoga for athletes Difficulty level: Intermediate Equipment: None Focus: Strength · Balance · Flexibility · Breathing · Mobility Duration: 10 minutes Overview Enhance sports skills by improving balance, core strength and flexibility. Studies have shown that athletes can benefit by adding yoga to their training regimen. This routine works on flexibility, balance, agility, endurance, core and overall strength-all tools that help prevent injury and aid in recovery.

New Year New You -Bing workout (YOGA)

Release muscles with a foam roller Difficulty level: Intermediate Equipment: Foam roller Focus: Strength · Balance · Flexibility Duration: 15 minutes Overview Stretch, strengthen and massage your muscles from head to toe. This workout uses the foam roller, which can be used for stretching, massaging, and strengthening the body. The beginning sequence focuses on muscle release moves. Then you'll practice balance exercises on the foam roller