2014 Workouts To Make This Year a Better One

I promised in my last post that I would give you workouts...and then I didn't post them! Something must have messed up because they didn't get posted. But I have them now!
Don't freak out when you read all this. It's a lot of information, but that doesn't mean a thing! I don't want to just throw a bunch of random exercises at you at simply say, "goodluck". I want to make sure you know what you are doing and are doing it right so you can get the very most out of each exercise and that all the hard work you put into it doesn't go to waste!

There are 4 different workout sets: abs, legs, arms, and combination. Depending on how long you workout each day, you should exercise no less than 4 times a week, and 5 or 6 times is best. Doing one type of exercise each day would be really good (example: abs on Monday, legs on Tuesday, arms on Thursday, and combination on Friday).  If you feel like you want to do more than just 4 days a week, try jogging around your neighborhood for anywhere from 30 minutes to an hour or do a combination set on the days that you want to fill in. Or if you really want to work a certain area, do that exercise set twice a week. (Don’t do an area-targeted excerice (ie abs exercise) more than 3 times a week.) And don’t forget to take a day off. You might want to hurry up and get into the best shape possible, but if you jump right and don’t take any breaks, you might feel more pain then you should. Only some pain is necessary for gain.
You should hurt when you do these exercises. You should feel somewhat sore the next day. You should be tired.  If you don’t feel any of those things than you are either hurrying too much through the excerices, not doing them right, or you need to step it up a notch and do more rounds and reps.
These are workouts are here to help you. It’ll be difficult. Everybody would always do it if it is always fun. The idea is to basically kill yourself for a period of time every day, and before you know it, you will feel so much more alive.

Don’t take a break during the round. Only one minute rest between rounds (the one minute starts as soon as you are done with the reps, not when the maximum minutes is up). Once you can make it through all required rounds in the maximum number of minutes or fewer, add the extra amount to the right (in parenthesis) and work your way up from there. Your goal is to be under maximum minutes for each round for lower amount of reps. Don’t do them sloppily to make sure you get them done. Doing them right is way more important them doing them fast. The time goal is a goal. Focus on doing them right and with good form and technique first, and then focus on getting them done without taking any breaks.

Feel free to comment about any of the ones you don’t know how to do and I’ll fill you in. Or you can try googling them ;)

 

Abs:
repeat 1-3 times
Goal should be to be under 6 minutes or under on each round. Once you make it through all three rounds in 21 or less minutes, add more reps (the ones that are in parenthesis)

Take 1 minute break between rounds.

-30 (or 40) crunches

-15 (or 20) situps with hands on hips

-20 (or 30) bycicles (10 or 15 to each side)

-15 (or 20) vertical leg crunches

-15 (or 25) leg raises (don't let feet touch ground!)

-45 second (or 1 minute) plank

 

Legs
2-5 rounds
Goal should be to be under about 6 1/2 minutes on each round. Once under 35 minutes for all 5 rounds, add extra reps in parenthesis

Take a 1 minute break between each round

-10 (or 15) squats (with weights if they are available and you feel comfortable using them)

-20 (or 30) lunges (10 for each leg)

-20 (or 30) step ups (10 to each leg)

-15 (or 20) reps of the bridge

-1 minute of jumping jacks

-30 second (or 1 minute) WITHOUT STOPPING wall sit

 

 Arms
1-3 rounds
Goal to be under 8 minutes for each round.  Once under 27 minutes for all rounds, add extra reps.

You have a lot more options for arm workouts if you have dumbbells, but there are still ways to work your arms without weight

Pull ups---Pull ups are a great workout for upper body. But they can be very difficult. They are optional on here for 2 reasons. One, not everyone has a place to do pull ups. If you have a pull up bar you use that, or if there is any bar-type thing that can hold your weight and feel comfortable using, use that. Two, pull ups are difficult. At first, just attempt one. Don’t try to go for all 4 pull ups on your first try. Strengthen your arms using the other exercises and then you will be able to do pull ups.

Take a 1 minute break between each round

-20 pushups

-15 dips

-Optional---4 pull ups

-15 pushups

-10 dips

-Again, optional---3 pull ups

-10 pushups

 

 

Combination workout (abs, legs, arms)
Do 2-4 rounds.
Each round should take not much longer than 7 minutes. Once completing all 4 rounds in 32 minutes or less, add extra in parenthesis.

Take a 1 minute break between each round.

-25 (or 35) crunches

-10 (or 20) vertical leg crunches

-10 (or 15) squats

-20 (or 40) lunges

-15 (0r 25) pushups

-45 seconds of jumping jacks

 

 

 

 

If you have any, any, comments, questions, suggestions, criticism, anything, please let me know. This is the first time I have done this and even though I spent a lot of time and thought on this, there is bound to be something you are wondering about. Let me know if I have made a mistake, there is not enough time for each exercise, or something else is wrong. And please let me know how this works for you! I won't know if this is any good if you don't give me feedback! Keep me updated! Love you guys!