January is here and it has been marked by an increase in fitness center usage, as well as sales of fitness apparel and equipment. If you are one of the many who are looking to be in better shape this year, or maybe someone who is used to working out, this week, The Guardian has a fitness challenge for you. So go ahead and grab those dumbbells you bought because they were on sale and throw on that new outfit, it’s time to get in shape.
For the challenge, we are listing several different workouts to try and to cycle through. Try and do these workouts, gradually increasing the weight over time. Don’t forget rest day!
(Reminder: For all exercises, only do what is comfortable for you and progress when your body is ready. Do not overexert yourself.)
Lift 1: Arms and shoulders* 3 sets of 8 reps front raises and side raises
* 3 sets of 8 concentration curls
* 20 dips
* 3 sets of 8 shoulder presses
* 3 sets of 8 Arnold presses
Lift 2: Legs
* 5 sets of 5 squats
* 3 sets of 10 lunges
* 3 sets of 10 calf raises
* 3 sets of 10 step-ups
Lift 3: Chest and back
* 3 sets of 5 bench press
* 3 sets of 5 incline dumbbell bench press
* 20 push-ups
* 3 sets of 8 lat. pull-down
* 3 sets of 5 deadlift
Now that we’ve listed some lifting routines to try out, here are some cardio and ab-focused workout plans to try as well.
Cardio and abs 1:* 45 seconds jumping jacks
* 45 seconds jump squats
* 45 seconds high knees
* 45-second plank
* 45 seconds ab twists
* 45 seconds sit-ups
Cardio and abs 2:
* 45-second side shuffle
* 45 seconds jump rope
* 45 seconds push-ups
* 45 seconds burpees
* 45-second side plank: right side
* 45-second side plank: left side
* 45 seconds scissors
Cardio and abs 3:
* 5-minute jog
* 30 seconds sprints x5
* 45-second plank
* 45 seconds ab twists
