New Year,New You (WEIGHTS)

The Body Transformation Workout Difficulty level: Advanced Muscles involved: Total body\ Focus: Fat loss Duration: 60 minutes Overview Take a hard look in the mirror. See the reflection starring back at you? All of that is about to change. You're about to begin a workout that has repeatedly changed any type of body, regardless of whether you have 100 pounds to lose or 10. Consider this the fat-loss formula for the image you desire to see. How to do this workout? Perform this workout three times per week resting a day between each session. For instance, you'd train on Monday, Wednesday, and Friday. 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 CIRCUIT SETS REPS/TIME REST (S) 1A Barbell bench press 4 6 30 1B Incline dumbbell bench press 3 10 30 1C Dumbbell shoulder press 3 8 30 1D Cable lying triceps extension 3 10 30 1E Barbell rollout 3 10 30 1F Plank 3 30 s 90 CIRCUIT SETS REPS/TIME REST (S) 2A 45-degree plank 3 5 30 2B Dumbbell row 3 10 30 2C Face pull 3 15 30 2D Wide-grip lat pulldown 3 8 30 2E Barbell biceps curl 3 12 30 2F One-arm burpee 3 5-8 90 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (kettlebell)

Strong & Sexy Workout Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Overview You have a complicated life with little time to worry about whether your workout will actually help you achieve your goals This plan is designed for someone that wants to think less and see more-as in, speed up your fat loss and tone every inch of your body. How to do this workout? Perform this workout 3-4 times per week, as long as you never train more than two days in a row with the program below. The workout consists of two days of training: Workout A and Workout B. You'll alternate these workouts every other day. 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 superset. 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. After you've finished all sets in each superset, your workout is complete. 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 workout DAY 3 rest DAY 4 workout DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Goblet squat 4 15 75 1B Alternating dumbbell row 4 6-10 75 SUPERSET SETS REPS/TIME REST (S) 2A Hip raise 3 15 75 2B Kettlebell chest press 3 15 75 SUPERSET SETS REPS/TIME REST (S) 3A Dumbbell reverse lung 3 15 75 3B Wide-stance plank with leg lift 3 30-60 s 75 STRENGTH SETS REPS/TIME REST (S) 4 Kettlebell swing 5 15 60 ** - as many as possible; @ - each side

new year,new you (WEIGHTS)

Old-School Muscle Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Duration: 20 minutes Overview All you need to do is look at the legends of bodybuilding to know that you don't need fancy machines or equipment to build muscle. In fact, one barbell and a few plates are more than enough to chisel an eye-catching physique. This workout is a throwback. One barbell, four exercises, and a balls-to-the-wall training approach that will pack on muscle and shred your body. How to do this workout? Perform this full-body workout at least three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday. This is a time-based workout. Set a timer for 20 minutes and follow the plan until time is up. This routine consists of one circuit. Perform one set of each exercise in the order listed, without any rest. Once you finish one set of each move, immediately move to the next. If you can, make sure to never let go of the barbell until you complete all four exercises. Then rest one minute, and repeat until time is up. 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 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Barbell deadlift ** 6 0 1B Clean ** 6 0 1C Barbell front squat ** 6 0 1D Barbell push press ** 6 60 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (yoga)

Strong Back, Strong Core Duration: 30 minutes Difficulty level: Advanced Equipment: Yoga blocks Focus: Strength · Breathing · Flexibility · Balance · Mobility Overview Target the muscles that surround your spine. This routine is designed to lengthen and loosen your back, as well as strengthen your entire core, which is essential to protect your spine. The moves in this routine target back flexibility and mobility, both of which may help decrease pain.

New Year,New You (Cardio)

Best Abs Exercises Of All Time Difficulty level: Advanced Muscles involved: Abs Focus: Abs · Fat loss Duration: 45 minutes Overview What happens when you ask some of the best trainers in the world to select their favorite ab exercises and then blend them in a unique way? You have a workout that you need to try to believe. This special routine has your abs covered-training it directly with isolation movements, and indirectly with core stabilization moves like squats. Give it a try and you'll quickly see what you've been missing. How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine 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 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Swiss ball Russian twist 2 8@ 0 1B Squat 3 8-10 45-60 SUPERSET SETS REPS/TIME REST (S) 2A The teaser 1 0 2B Towel plank and knee-in 3 12-15 30 STRENGTH SETS REPS/TIME REST (S) 3 Cable woodchop 1 10-12@ 0 4 Bow pose 1 30-60 s 0 5 Side-to-side lunge chops 1 10@ 60 6 Standing side crunch 3 8@ 0 7 Side plank and row 1 6@ 0 8 Three-way plank 2-3 10-20 0 9 Swiss ball rollout 1 10-15 60 10 Modified Pilates roll-up with ball 1 15 0 11 Body bar oblique twist 3 10@ 0 12 Swiss ball pike 3 8-10 0 13 Swiss ball plank leg lift 3 10-sec. hold, 30-sec. hold 0 14 Standing side crunch 1 10@ 0 15 Half-kneeling rotational reverse chop 1 8-10@ 0 16 Reverse crunch on a bench 1 15 0 17 Side plank to plank with reach under 1 6@ 0 18 Walkout 1 10 0 ** - as many as possible; @ - each side

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