Ready to Take Control of Your Exercise?
Welcome to the DIY Active: New Year, New You Workout Challenge!
This 4-week challenge is perfect for those looking to bust free from the exercise norms and exercise when and where the Hell they want. Our workout challenge requires no equipment and can be done at home! Get started by syncing this program with your favorite device to get daily reminders and workouts at your fingertips below:
Workout Challenge -Week 1: Getting Started
Great fast-paced, at-home workouts that require no equipment at all! The workouts for this week should take less than 15 minutes. Perform the exercises in order for 30 seconds each, doing as many reps as you can during that time with proper form. Push yourself and keep the workout at a high intensity. Go through the order 3 times with little to no rest between sets!
GETTING STARTED – Week 1, Day 1 (follow us on Stanza.co for complete daily workouts)
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TRAINER’S INTRO:
Welcome to our New Year, New You Workout Challenge! The perfect workout for those who want to take control of their fitness at home! This first week we will start by building up our endurance and conditioning.
WORKOUT SETUP:
Perform the 5 exercises in a row (with little to no rest between sets) for 30 seconds each. Perform as many reps as possible with proper form. Go through this list of exercises for a total of 3 sets! Perform in under 15 minutes.
EXERCISES (shown below):
Squats
Pushups
Planks
Heel Jacks
Walking Lunges
Workout Challenge Exercises:
Lower Body Exercises:
Squat: Start with your feet slightly wider than shoulder-width apart. Sit back like sitting in a chair with your back straight and your chest/head up! Try to go down to where your thighs are parallel to the ground before returning to the starting position. You can also hold onto a couch or wall in front of you for added support!
Walking Lunges: Standing straight up, stride forward, and perform a lunge to where your knee is above your forward toe. Go deep enough to where your knee almost touches the ground without cracking it on the ground (aka massive pain and crying) before returning to the starting position by pushing back up through your foot. Then perform on the other leg.
Split Squat: Basically, this is like the finishing position in the walking lunge. Start with one foot forward with a wide stride and lower your body down to where your knee is above the ground (knee behind toe) and return to the starting position. Perform on both legs – one at a time for 30 seconds each.
Upper Body Exercises:
Pushup: With your hands slightly wider than shoulder-width apart and weight on your toes, lower your body to a few inches above the ground before turning to the starting position. You can also perform on your knees to decrease the difficulty.
Dips: Start out sitting on your couch or a sturdy chair with your butt just on the edge. Your palms should be down on the edge as well at about shoulder-width (or slightly wider). Your feet should be in front of you (the closer your feet are to you the more bodyweight they take so thus the easier the dip). Lift yourself off the edge so you are only supported on your feet and hands. Then lower your body slowly down towards the floor (don’t go all the way) before pushing yourself back up! Hard? Yes! Effective? Hell Yes!
Diamond Pushup: While laying face down, with your hands directly under your chest together (or a few inches apart) and weight on your toes, lower your body to a few inches above the ground before turning to the starting position. You can also perform on your knees to decrease the difficulty.
Core Exercises:
Plank: We’ve all heard of planks and have probably performed them before. It’s because they are incredibly effective! Lie on the ground on your mat or towel if you have one. All you do is prop yourself up on your elbows (forearms laid on the floor, hands together) and toes with your body straight and parallel to the floor. Keep your core engaged the entire time and remember to breathe throughout the plank – you have no idea how many people forget about breathing during a plank.
Side Plank: Let’s blast that core! Lying on your side, with your feet stacked and weight on the side of your foot and elbow, raise your entire body off the ground and keep it straight and engaged for the duration of the exercise.
Bicycles: Want a crazy effect core exercise that will blast your muscles and leave you winded? Bicycles crunches are the way to go then! Start by lying down on the floor on a mat or towel if you wish. With your hands resting behind your head take a breath and pull your left knee towards your right elbow (getting your shoulder blade off the floor). Lower both while bringing your left elbow to your right knee. Cycle between the two over and over – core engaged!
Cardio Exercises:
Heel Jacks: You know how to do a jumping jack, right? Well, let’s make it way more fun 🙂 by squatting down and touching your heels between each jumping jack. Then explode up and perform a jumping jack (like the action shot above?) This will work your entire body and blast your cardiovascular system!
Squat Jumps: Let’s take the good old squat and make it a cardio move. Sounds really fun, right? 🙂 Start by doing a regular squat and when you are deep into your squat (thighs parallel to the floor) propel straight up through your heels into the air, arms raised! We suggest you land back into your squatting position (feet slightly wider than shoulder-width). Just remember to explode straight up!
Burpees: This is a great torture device! Start by standing straight up, then squat down put your hands on the floor and kick your feet straight out behind you so you are in the start pushup position. Then perform a pushup, then reverse the order by hopping your feet back into the starting position and stand back up! Gotta love it, right?
Wrap-Up: Workout Challenge
Did you make it through all 4 weeks of the workout challenge? How do you feel?
Want more? Be sure to contact us and see how we can keep your results going here.
- Post-Workout Meal: Getting the Most from Your Workout - January 22, 2024
- 6 Ab Exercises To Blast Your Core - December 17, 2023
- 10 Office Exercises You Can Do To Burn Calories - November 19, 2023
