Did you know that up to 80% of people abandon their new goals by the second week of February every year? A few years ago, Strava performed a study of 800 million activities and predicted that most people will actually say adios to their new goals as soon as January 19th (Inc., 2020). So, as we approach what is now known as “Quitters’ Day,” we want to support and encourage you to soldier on and beat the motivation slump. One of our goals with this blog is to bring you relevant knowledge and actionable tips for healthy living so you don’t have to do it alone. With that in mind, we are giving you 5 workouts to help get you back in the gym in 2022. January 19th may be the day that some people give up on their goals this year, but it won’t be yours! Share your #sweatyselfies on Instagram and tag us @red_leaf_official so we can cheer you on as you crush your 2022 fitness goals!
Winners’ Week Workouts
We are flying the W next week and officially taking back the week of January 19th as “Winners’ Week!” We recognize that everyone has different preferences when it comes to working out. Your 2022 fitness goals may take you to OrangeTheory, a new CrossFit gym, your local big box gym, or even your garage. Wherever and however you decide to fitness this year, these 5 workouts can be done with minimal equipment and are designed to make you sweat! Download a workout timer like SmartWOD, which allows you to select different cross-training styles (like EMOM’s, TABATA’s, AMRAP’s, etc) and set your work/rest ratios for each workout. Ready to get started?! Shake up some Red Leaf Pre-Workout and let’s get after it!
Workout #1: Quads and Glutes
If you are a beginner, complete these exercises without added weight. Your bodyweight is all you need to work up a sweat and leave the gym feeling great! If you’re an old pro, increase the weight on the exercises according to your fitness level and your desired intensity. This advice goes for all 5 workouts that follow!
This workout is a 30 minute E.M.O.M, which stands for “every minute on the minute.” Perform exercise 1 in minute 1, then immediately move on to exercise 2 and so on. You will complete 5 total rounds of the 6 different stationss, for a total of 30 minutes in this workout. You get a full minute of rest in the sixth station, so make every working round count!
Workout #2: Shoulders, Chest, and Triceps
This workout is in a circuit training style. Complete a group of exercises (known as a superset) by performing one exercise after the other with no rest between movements. When you complete the final movement in the set, you will get to rest. For a more intense workout, reduce rest between sets or increase your weight! Make sure if you do increase your weight that you take sufficient rest between sets to maximize muscle performance. If you are looking to decrease intensity, choose a light to moderate weight and stick with it through every set! Do not exceed 2 minutes and 30 seconds of rest between sets!
Workout #3: Hamstrings and Glutes
A plump peach is at the top of many peoples’ wish lists, and it should be! Our glutes are an enormously powerful muscle group, and they are often underdeveloped because of our sedentary lifestyle.
This workout emphasizes compound movements, and is designed to be performed in a traditional bodybuilding style. If you are a beginner, please use dumbbells where barbells are programmed. Lifting with a barbell requires technique and when performed improperly, can lead to injury. Complete all sets of one movement, including resting between each set, before moving on to the next exercise. If you’re looking for a little extra intensity, try the bodyweight burnout TABATA at the end of the workout. You’ll never underestimate a simple hip bridge again!
Workout #4: Back and Biceps
Say goodbye to rounded shoulders in 2022! This pilates-style back and biceps workout utilizes a combination of dumbbell exercises, bodyweight movements, and stretches to achieve a balanced burn. Use the TABATA function on your timer and set it for 4 minutes (8 rounds of :20 seconds of work, :10 seconds of rest). Complete one TABATA at a time and rest for 2 minutes after completing all 8 rounds. Then move on to the next one!
Workout #5: Full Body and Core
The only way to do a full body workout in our opinion is to do an AMRAP. In an AMRAP, you complete as many rounds as possible of the listed exercises in a certain amount of time. It’s pretty straightforward. Just set your timer for 40 minutes and get to work! Start with the first exercise and work your way down to the last as fast as you can! After completing the last exercise, circle back to the first again and begin round two. Keep making your way through the exercises until you hear the buzzer! One piece of advice: pace yourself! If you come out of the gates too hot, you’ll find yourself having to take big chunks of rest between movements.
You can add weights to these movements or just use your body! Either way, you’re going to get a good sweat. Enjoy!
Be a part of beating the stats with us and give these 5 workouts a try next week! We are rooting for you and are here to support you in living your healthiest life in 2022. Tag us with a #sweatyselfie on Instagram @red_leaf_official so we can encourage you! Subscribe to redleafnutrition.com and get weekly workouts, recipes (like our favorite pre and post-workout meals), and special VIP savings in your inbox. We can’t wait to connect!