Simple One-Week Workout Plan

If you’re looking for a way to jumpstart your New Year’s fitness goals, then look no further than this simple,...

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If you’re looking for a way to jumpstart your New Year’s fitness goals, then look no further than this simple, “just getting started,” one week plan. Working out can be an intimidating term for some and it doesn’t have to be. You don’t have to join a gym, pay a trainer, and get up at the crack of dawn just to have a workout routine – although some do prefer that method. It’s a lot more accessible than you think. Check out this plan to get you going!

Your Goal

Dedicate 10 to 15 minutes for 5 days to being active. Check out these list of workouts and pick and choose from the list. Click the links for more detailed descriptions of the exercises. During this first week, picks exercises that aren’t necessarily easy, but are enjoyable. Also, remember to warm up and cool down after every session with some light stretching.

Day One: Lower Back Strength

  • Lunge, lift, and turn
  • Twist, squat, and lift
  • Tiger push-up
  • Crunch, reach, and roll
  • Scorpion stretch
  • Rotating plough

Day Two: Core Muscles

  • Ab roll ups
  • Leg drops
  • Scissors
  • Hip lift
  • Torso twists

Day Three: Cardio (alternate exercises for a total of 10 to 15 minutes)

  • 1 minute of jumping jacks
  • 1 minute of jump rope
  • 1 minute of stairs*

*For this exercise, find a stair or step in your house and step up, then step down and repeat for 1 minute.

Day Four: Core Muscles

  • Ab roll ups
  • Leg drops
  • Scissors
  • Hip lift
  • Torso twists

Day Five: Shoulder Strength

  • Lateral raise with  stationary lunge
  • Hammer curl with press
  • Straight-arm kick-back

Day Six and Seven: Stretch and Rest

Pick light activities like a 5 minute walk or a quick 10 minute yoga session to stretch your body and treat it for all of its hard work!

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