NEW YEAR. NEW YOU. — HIT THE GROUND RUNNING IN 2021

Ready to hit the ground running in 2021 with new resolutions, milestones and an amped up routine or two?
MuscleTech Staff
MuscleTech Staff

Ready to hit the ground running in 2021 with new resolutions, milestones and an amped up routine or two?

With a new year comes new goals. Do you want to lose weight? Gain muscle? Improve your deadlift? What about that all-important cardio? These goals will ultimately dictate how your new training regiment should be set up, which exercises to use, your rest periods and your volume.

 Here are some excellent workouts that you can use to jump start your New Year’s resolutions, no matter your experience level in the gym!

Circuit Workout #1

A1: Dumbbell Bent-Over Row

A2: Reverse Lunge to Overhead Press

A3: Dumbbell Romanian Deadlift

A4: Dumbbell Chest Press

A5: Burpees

A6: Russian Twists

Perform each exercise for 12 reps with breaks only occurring at the end of the circuit, for a total of 4-5 rounds. As your cardio endurance increases, or you start to plateau, look to increase the number of reps performed or weight used. 

Circuit Workout #2

A1: Battle Ropes: 30 seconds

A2: Bodyweight/Assisted Pull-ups: 12 reps

A3: Bodyweight/Assisted Dips: 12-15 reps

A4: Push-ups: 15 reps

A5: Jump Lunges: 12 reps per side

A6: Standing Dumbbell Press: 15 reps

A7: Bicycle Crunch: 20 reps

It is important to know your abilities when going through an intense circuit such as this. The goal is to push your body, but not to the point where you can injure yourself. This is where looking at the difference between bodyweight and assisted movements can be vital. 

Circuit Workout #3

A1: Dumbbell Squats

A2: Bodyweight Jump Squats

A3: Standing DB Shoulder Press

A4: 500m Rowing Machine

After completing 15-20 reps of each of the above exercises in order, give yourself a 60s break before repeating the circuit 3-4 times. Once that has been completed, perform the same reps and rest for the below circuit.

B1: Assisted Chin-ups

B2: Hamstring Curls

B3: Assisted Dips

B4: Battle Ropes

Rest assured that when the new year hits, there are countless new routines that can help kickstart your goals. See you at the gym!