Simple Workout To Achieve Your New Year’s Fitness Goals
How Achieve Your New Year’s Fitness Goals
The new year period brings forth an influx of new goals for making 2020 the best yet. This blog will talk about how to achieve your new year’s fitness goals with a simple workout. We have two big tips to help you navigate your decision-making process and kickstart your journey to achieve your health and fitness goals.
THE VIDEO: Simple Workout To Achieve Your New Year’s Fitness Goals
Top tips before starting new year’s fitness challenges
Be skeptical with promises of getting your dream goal in a short period of time. It’s the season to grab your money – Get fit in 5, 8, 12weeks, 6-week fat burning challenges etc. There are a plethora of new year health and fitness challenges, bootcamps and social media ‘influencers’ that promise the world. Be skeptical about anything that makes unrealistic promises. Here at Performance Ground, we promote a long-term sustainable model for improving your health, fitness or athletic performance. We suggest looking further in for your training goals and book your free fitness consultation today.
The ‘perfect’ program does not exist. No matter how someone promotes it, the perfect program does not exist. Any structured plan will have a variety of our major movement competencies; Squat, Hinge, Push, Pull & Brace. If you are starting a new exercise journey this is a good place to start. Many of these exercises can be done at home with minimal equipment and keeping your money in your pocket. Our philosophy here at Performance Ground – Patterns not parts.
Where to start
As we said before, there is no perfect program and one size does not fit all when it comes to physical exercise, which is why we adopt an individualized coaching philosophy here at Performance Ground. However, we understand that there are often multiple barriers to participation in physical fitness training, especially when it comes to finances. So, rather than spending lots of money right away, we have developed a basic program that you can do in the safety of your own home. These exercises will not work for everyone, but they do target all the major movement competencies mentioned previously of squatting, hip hinging, pushing, pulling and core bracing, and require minimal equipment and skill. Give these exercises below a go, start today!
- Bodyweight squat to box (or couch)
- Rear foot elevated split squat (one foot on couch)
- Waiters bow to wall
- Push up on couch
Once you have a grasp of the basics, we will need to start our progression protocol. There are so many different avenues we can go down in this regard. Load, tempo, exercise difficulty and contraction type are just a couple of the possible progressions we can utilize. Below is an example of some progressions of the previously highlighted exercises.
- Loaded squat to couch – Just pick up something lying around the house
- Tempo rear foot elevated split squat – Nice and slow, 5 seconds down, 1 second pause at the bottom, then 5 seconds up
- Single leg waiters bow
- Eccentric push up – Control the down portion of the movement, take 3-5 seconds to get to the bottom
- RKC plank – Squeeze your muscles as hard as you can for the duration of the plank, make it more active
This year can be the beginning of a new journey for your health and fitness goals. All you need to do is bite the bullet and start. Start small, make logical progressions, find a coach that genuinely cares about your goals and thrives at your progress with you.