Whether on New Year’s Eve or on New Year’s morning – almost all of us start the new year with good intentions. Saving money, spending more time with the family, quitting smoking, etc. – in keeping with the motto “New year, new me”, new goals and wishes are simply part of the New Year. Most of us have already resolved to eat healthier and finally do more sports. But how often have you failed and quickly forgotten your resolutions after a few days or weeks? We admit it – despite all the positive intentions, it can sometimes be quite difficult to find the motivation to get started. But this year will be different and we’re not giving up! To keep old habits from taking over, we’re doing a January Fitness Challenge! Whether you’re brand new to the fitness world or have some experience, our 4-week workout plan is suitable and fun for everyone! So get going – read on and get in top shape!
Table of Contents
- What are the benefits of the January Fitness Challenge?
- 4-week training plan exercises
What are the benefits of the January Fitness Challenge?
It takes 28 days to establish a new habit and our January Fitness Challenge prepares us to do just that. The main goal of our 4-week workout plan is not to lose weight or build muscle, but to help you get excited about exercise and do something good for your health and body. And we could all benefit from getting a little healthier, whether it’s losing weight, changing our eating habits, or increasing our activity level during the week. After all, even 5 minutes of exercise a day is much better than no exercise at all.
The January Fitness Challenge is an organized workout program of various exercises that work multiple muscle groups at the same time, if possible. In order not to give up after 2 days, it is important to set realistic goals and know your physical limits. Don’t forget about rest days either, because the body needs time to regenerate and our January Fitness Challenge is not only about physical health, but also about mental health. If certain exercises don’t feel good or you feel pain when doing them, swap them for alternatives.
4-Week Workout Plan Exercises
Our January Fitness Challenge is all about structure and each day consists of different exercises that target a specific area of the body. If you’re just starting to exercise now, it’s better to perform the exercises with bodyweight and slowly work your way up. If you already have a solid workout routine, you can increase the difficulty by using weights. Repeat the following workout plan for a total of 4 weeks and you will notice visible results, I promise! One thing is for sure though – whether you’re a beginner or a pro, our 4-week workout plan is suitable for absolutely everyone!
Monday: Leg workout
- Frog Squats – Squats of every variety imaginable are an absolute must for a good workout program, and the frog squat is ideal for working your leg, butt, and thigh muscles all at once. Stand hip-width apart and point your toes slightly outward. Get into a deep knee bend and try to touch the floor with your fingers. Raise your arms above your head and then jump upward. Make sure to keep your back straight as you do this. Do a total of 3 sets of 15 repetitions.
- Lunges are another excellent exercise and anyone who dreams of a crisp butt can’t avoid them. Stand hip-width apart and face forward with your arms hanging loosely beside your body. Keeping your back straight, take a big step backward, planting only the tip of the back foot and pulling the back knee toward the floor. Exhale and bring the back leg forward again. Repeat with the other leg – this counts as one repetition. Do a total of 3 sets of 15 repetitions per leg.
- Bulgarian Split Squats – For this you will need a chair or other raised ledge, such as the bed. Stand with your back to the chair and place your left foot on it. With the other leg, do a big lunge forward and squat low until the knee joint forms a 90-degree angle to the floor. Try to keep your torso upright over your hips and not lean too far forward. Slowly come up to the starting position and do 15 repetitions. Switch legs and do a total of 3 sets.
January Fitness Challenge: Tuesday is for abdominal workouts.
- Russian Twists are among the most effective abdominal exercises and are a great alternative to crunches. Sit on an exercise mat leaning slightly backward and keep your arms crossed in front of your chest. Bend the feet slightly and lift a few inches off the floor as desired. Turn the upper body to the left side and briefly touch the floor with the fingertips. Return to the starting position and rotate directly to the other side. Do a total of 3 sets of 15 repetitions per side.
- Scissor kicks primarily work the lower abdominal muscles. Lie on your back, place hands at sides of body, and lift legs upward alternating stretches.
- Toe Touches – Lie on back and extend legs upward (beginners can bend knees slightly). Also extend arms upward and then lift torso and shoulder blades off the floor. Lightly touch the toes with the fingertips and hold the posture for a few seconds. Slowly lower the upper body down and repeat. Do a total of 3 sets of 15 repetitions.
Wednesday: Back workout
- Bent-forward rowing with dumbbells – Take a dumbbell with each hand and position the feet shoulder-width apart, slightly flexed. Bend the torso forward about 45 degrees and keep the head in extension of the spine – be sure to keep the back straight. Face palms together, pull arms up and bring elbows in beside torso. Then bring the dumbbells back down until the arms are almost completely sagging. Do 3 sets of 12 repetitions.
- Superman Exercise – Lie on your stomach on the floor and extend your arms out in front of you with your forehead touching the floor. Strain your back and lift your arms and legs off the floor at the same time. Hold the posture for a few seconds and slowly return to the starting position. Do a total of 3 sets of 12 repetitions.
Thursday: Butt exercises
- Single leg pelvic lift – Lie on the floor and position your feet hip-width apart. Raise one leg in the air and fully extend it while keeping the other leg bent. Gaze upward and tighten the abdomen and buttocks, placing the arms flat beside the body. Then press the hips up over the heel until the body is in line from the shoulders to the extended leg. In the highest position, tighten the butt, hold briefly and slowly return to the starting position. Do 15 repetitions and switch legs. Do 3 sets.
- Donkey Kicks Execution – Get into a quadruped stance with knees and hands on the floor shoulder-width apart under the shoulder joints. Tighten the abdominals and back and lift the right leg until it forms a line with the back and buttocks. Bend the leg at a right angle and point the sole of the foot up toward the ceiling. “Step” up 2-3 times with controlled movements and return to starting position. Repeat with the other leg, doing a total of 3 sets of 15 repetitions per leg.
- Cross Lunges – Stand hip-width apart and keep your back straight. Tighten your abdominals and take an oblique step backward with your left leg until you almost touch the floor with the knee of your diagonal leg. Make sure the front knee does not extend past the tops of the feet. Then return to the starting position and repeat with the other leg. Do 3 sets of 12 repetitions.
January Fitness Challenge: Friday is a rest day!
Saturday: Short HIIT workout to do at home.
- Jumping Jacks – Stand upright with your feet right next to each other. Place arms at sides of body with palms facing forward. Then bounce slightly and spread your legs out to the sides, simultaneously raising and extending your arms up over your head. Jump back to the starting position. Try to perform the exercise for at least 50 seconds.
- High Knees – Stand tall and shoulder-width apart and tense the core muscles. Dynamically raise the left knee to hip level and bring it together with the right elbow. Perform the exercise for at least 45 seconds, keeping the core tense.
- Mountain Climber – Begin in the High Plank position and position hands directly under shoulders. Place feet hip-width apart and face the ground. Then, in a jumping motion, pull your knees toward your chest as quickly as possible. Do 20-30 repetitions per leg.