5 Exercises To Boost Your Fitness In The New Year
Strengthen Your Core With Planks
One of the most common fitness themed New Year’s resolutions is to get six pack abs. Every New Year, thousands of people enter January with dreams of chiseled abs or a washboard stomach. However, come the end of the year, very few of these people have actually achieved their goal.
If the above sounds familiar, then this is the perfect article for you. In the article I’m going to be discussing one of the most effective core strengthening and toning exercises – planks and then explaining how you can use planks to get those coveted six pack abs.
Why Planks?
As mentioned above, planks are one of the best exercises for your core. They also have a number of unique benefits over other core strengthening exercises which I have listed below:
1) They’re Kind To Your Back
If you have lower back problems, many of the traditional ab and core exercises such as crunches and back extensions can be difficult and painful to perform. However, planks don’t require you to bend your lower back and as a result they provide you with a pain free way to exercise your core.
2) They Strengthen Your Entire Core
Most core exercises focus specifically on your abs or your lower back. As a result, you need to perform multiple exercises to get a full core workout. However, planks work your entire core, so are the only exercise you need to get a full core workout. This makes them much more efficient than the vast majority of other core exercises out there.
Plank Variations
While there’s no denying that planks give your core a thorough workout, they can be quite tough for beginners. Additionally, once you get used to planks, you may want to change them up slightly and make them more challenging. If so, check out the three variations below:
1) Beginner Variation – Bent Knee Plank
The bent knee plank is a great exercise to start off with before you transition into the full plank. To perform the bent knee plank, get in the standard plank position but instead of straightening your legs and raising your knees off the floor, keep your knees bent and touching the floor, then hold the plank for as long as you can. By bending your knees, you take some of the bodyweight out of the plank and make it slightly easier to perform.
Click Here For A Video Demonstration Of The Bent Knee Plank
2) Intermediate Variation – Single Arm & Leg Plank
If you can hold a regular plank for 1 minute or longer, this single arm and leg plank is a great way to make it tougher. To perform the single arm and leg plank, get in the normal plank position, then raise your right arm and left leg off the floor and hold the plank for as long as you can. Then have a short rest, get back in the normal plank position, raise your left arm and right leg off the floor and hold the plank for as long as you can. By performing planks on just one arm and one leg, you place extra pressure on your core and give it a really challenging workout.
Click Here For A Video Demonstration Of The Single Arm & Leg Plank
3) Advanced Variation – BOSU & Stability Ball Plank
If you’re really confident with your planking ability, this BOSU and stability ball plank will test your core strength to the max. To perform the BOSU and stability ball plank, grab a BOSU ball and stability ball and place them on the floor about four feet apart. Then place your feet on the stability ball and your forearms on the BOSU ball, tighten your core and hold the plank for as long as you can. By planking on an unstable surface, you bring all your core muscles into play for the ultimate test while also working your balance at the same time.
Click Here For A Video Demonstration Of The BOSU & Stability Ball Plank
Plank Workouts
Planks do a fantastic job of toning and strengthening your core. However, if your fitness themed New Year’s resolution is to develop your overall fitness, planks are just one part of the puzzle and you need to be incorporating them into a workout routine that matches your fitness goals. For the best results, you should create your own personal workout but if you need some ideas, here are a few plank based workouts to get you started:
Workout 1 – Cardio & Core Strength Plank Workout
- Hold a plank or any of the plank variations listed above for as long as you can.
- Stand up and do 10 jumping jacks.
- Lie down and hold a left side plank for as long as you can.
- Stand up and do 10 jumping jacks.
- Lie down and hold a right side plank for as long as you can.
- Stand up and do 10 jumping jacks.
- Lie down and hold a reverse plank for as long as you can.
- Stand up and do 10 jumping jacks.
- Repeat steps 1-8 for as many repetitions as you desire.
Workout 2 – Full Body Plank Workout (you will need a pull up bar for this workout)
- Stand below the pull up bar, then drop down into the push up position and perform 10 push ups.
- After you’ve completed the tenth push up, bend your elbows, place your forearms on the floor and hold a plank or any of the plank variations listed above for as long as you can.
- Stand up, grab the pull up bar and perform 10 pull ups.
- Drop down and perform 10 squats.
- Repeat steps 1-4 for as many repetitions as you desire.
Summary
While planks alone aren’t enough to give you a toned, tight stomach, when combined with a healthy diet and a solid workout plan, they can work wonders. Not only do they give you the look you’re after but they can also improve your posture and give you the core strength you need to maximize the effectiveness of your workouts. So if you’re not doing them already, review the plank variations and plank workouts in this article, get planking and get yourself some six pack abs this New Year.
Tone Up Your Arms With Tricep Dips
Amongst men, one of the most sought after body parts is big, strong arms. Every New Year, thousands of men hit the gym in droves with the goal of bulking up their arms and do every bicep exercise imaginable.
However, what many men don’t realize is that doing lots and lots of bicep curls isn’t the way to achieve this goal. The arms are made up of two major muscle groups – the biceps and the much larger triceps, so by failing to work on their triceps, these men aren’t properly training their arms.
In this article I’m going to help you avoid making the same mistakes as most men by discussing tricep dips and explaining how this simple, flexible exercise can be made part of almost any workout program.
Why Tricep Dips?
As discussed above, if you want to build killer arms this New Year, you need to be working your triceps. Tricep dips are a great exercise for doing this, particularly if you’re just getting started on your fitness journey and the list below explains why:
1) They’re Easy To Learn
Many tricep exercises such as dumbbell skull crushers and overhead dumbbell tricep extensions are relatively difficult and it takes a while to master the form. However, tricep dips are very easy to pick up, even if you’ve never worked out a day in your life. You simply sit on a chair, raise yourself up, move forward slightly and then dip away.
2) They Don’t Require Specialized Equipment
One thing that causes people to give up on their fitness themed New Year’s resolutions early is the fact that most exercises require specialized equipment. For many people this means if they can’t get to the gym, they can’t workout and as their schedule gets busier, they lose the motivation to go to the gym at all. However, with tricep dips, all you need is a chair and regardless of how busy you are, you can always fit a few sets into your day.
Tricep Dip Variations
Standard tricep dips are suitable for people of all fitness levels. People who are just starting out can perform a small number of reps and master the technique while people who have been working out for a while can increase the rep range and give their triceps a real challenge. However, if you want to do more than just adjust the rep range and get a little creative with tricep dips, try these three variations:
1) Beginner Variation – Bent Knee Tricep Dips
If you don’t think your triceps are strong enough to perform regular tricep dips, this beginner variation is a perfect way to strengthen them up before you move on to regular tricep dips. To perform bent knee tricep dips, sit on the chair, raise yourself up and move forward but instead of extending your legs out in front of you, bend your knees at a 90 degree angle and start dipping. Bending your knees in this way moves some of the weight off your triceps and onto your legs and makes the exercise easier to perform.
Click Here For A Video Demonstration Of Bent Knee Tricep Dips
2) Intermediate Variation – Two Chair Tricep Dips
If you can do 20 or more tricep dips with ease, two chair tricep dips are a great way to increase the challenge. To perform two chair tricep dips, grab a second chair and place the two chairs a body width apart. Then balance between the two chairs by placing your hands on one chair and your feet on the other chair and then dip as normal. Using a second chair allows you to go much deeper with each dip and increases the amount of work your triceps have to do.
Click Here For A Video Demonstration Of Two Chair Tricep Dips
3) Advanced Variation – Weighted Two Chair Tricep Dips
This simple but effective variation adds extra resistance to each tricep dips and is perfect for people who want to get the maximum intensity from each dip. To perform weighted tricep dips, simply wear a weight vest or place some weight on the top half of your legs, get in the two chair tricep position described above and dip away.
Click Here For A Video Demonstration Of Two Chair Weighted Tricep Dips
Tricep Dip Workouts
While tricep dips can help you to develop killer arms, if you want to improve your overall fitness in the New Year, you need to be making them part of an effective workout routine. The best workout routine for you will depend on your own personal fitness goals but if you need some ideas to get you started, try out one of the tricep workouts listed below:
Workout 1 – Push Up & Tricep Dip Workout
- Perform 10 tricep dips or any of the tricep dip variations listed above.
- Stand up, place your hands on the chair, kick your legs out behind you and perform 10 push ups.
- Repeat steps 1-2 for as many repetitions as you desire.
Workout 2 – Cardio, Core & Tricep Dip Workout
- Perform 10 tricep dips or any of the tricep dip variations listed above.
- Lie down on the floor and perform 10 bicycle crunches.
- Stand up and perform 10 jumping jacks.
- Repeat steps 1-3 for as many repetitions as you desire.
Summary
If you’ve made the New Year’s resolution of having bigger stronger arms but you’re not training your triceps, you’re setting yourself up for failure. The tricep dip variations and tricep dip workouts listed in this article will ensure that you get the best results possible with your arms. So grab a chair, get dipping and make this New Year the one where you get the arms you desire.
Chisel Your Chest With Push Ups
As we enter the New Year, you’re probably looking forward to this finally being the year where you achieve your New Year’s resolution and improve your fitness levels. However, if you want this year to be different, you need to figure out where you’ve been going wrong in the past and make sure you don’t make those same mistakes this year.
In my experience, one of the most common reasons people fail with fitness themed New Year’s resolutions is a lack of specificity. People decide that they want to get fit and enter January with loads of enthusiasm but they don’t take the time to learn how they’re going to be getting fit. They then get overwhelmed during January and by February they’ve fallen back into their same old habits and given up on fitness.
In this article I’m going to help you add specificity to your fitness themed New Year’s resolutions and increase your chances of succeeding with them by focusing on one specific exercise – push ups. I’m going to be discussing why push ups are such a great choice and then providing you with a range of push up variations and workouts which will allow you to fully incorporate this effective exercise into your lifestyle this year.
Why Push Ups?
Push ups do a great job of toning your chest and triceps. While they’re not the only exercise you can do to build up these muscles, there are a couple of reasons why you should choose push ups over other chest and tricep exercises when starting off with your fitness themed New Year’s resolutions:
1) They’re Simple
Exercises such as dumbbell chest presses and barbell skull crushers can be very effective. However, when you’re just starting out, learning the proper form and how to balance the weight can be difficult. Push ups don’t require you to lift or balance any weight and involve a relatively simple, repetitive motion which makes them much easier to learn when you’re new to fitness.
2) You Can Do Them Anywhere & At Any Time
Many of the chest and tricep exercises out there require weights or special machines. As a result, you can only do these exercises at the gym or at home if you have the necessary equipment. However, for push ups the only equipment you need is your body, so you can do them anywhere and at any time that suits you during the day. No matter how busy or hectic your lifestyle is, you’ll always have moments where you can stop and do a few push ups.
Push Up Variations
Push ups are a great exercise for people who are just getting started with fitness and for people who have been working out for many years. However, if you’re not confident with push ups or find that they’re not challenging you enough, you may want to implement one of the three variations listed below:
1) Beginner Variation – Bent Knee Push Ups
If you’ve got limited fitness experience and never done a push up before in your life, you may want to start with the bent knee push ups. To perform bent knee push ups, get into a regular push up position but instead of keeping your legs straight, bend your knees and allow them to touch the floor. Doing this will take some of the weight out of the push up and make it easier to perform.
Click Here For A Video Demonstration Of Bent Knee Push Ups
2) Intermediate Variation – Diamond Push Ups
Diamond push ups are a great variation if you can do 20 or more regular push ups without breaking a sweat. To perform diamond push ups, get into a regular push up position but instead of having your hands at shoulder width, bring them together and form a diamond shape on the floor with your hands. Bringing your hands together in this way increases the intensity of each push up and makes them much more challenging.
Click Here For A Video Demonstration Of Diamond Push Ups
3) Advanced Variation – Spiderman Push Ups
If you’re really confident in your push up abilities, Spiderman push ups are a great way to challenge yourself. To perform Spiderman push ups, get into a regular push up position and as you lower yourself into the push up, bend your right knee and bring your right foot off the floor. Then as you raise yourself out of the push up, extend your right knee and place your right foot back on the floor. Repeat with alternating legs for as many repetitions as you can. By bringing a leg off the floor each time you lower yourself into the push up, your chest and tricep have to lift much more of your body weight and this makes Spiderman push ups very challenging.
Click Here For A Video Demonstration Of Spiderman Push Ups
Push Up Workouts
As mentioned above, push ups are a simple and flexible exercise that you can perform anywhere and at any time. This makes them a fantastic exercise to build your workouts around. Whether your fitness themed resolution is to tone up, improve your cardiovascular fitness or develop a sports specific skill, a workout that includes push ups can help and if you get creative, there are literally thousands of push up themed workouts you can create. However, if you need a creative spark, start off with these three push up based workouts:
Workout 1 – Chest & Arms Push Up Workout (you will need a chair and a pull up bar for this workout)
- Perform one push up or any of the push up variations listed above.
- Stand up, grab the pull up bar and perform one pull up.
- Let go off the pull up bar and drop to the floor.
- Sit on the chair, stretch your legs out in front of you and bend your knees slightly.
- Place your hands on the chair next to your butt, lift your butt off the chair, move forward and then perform one tricep dip.
- Repeat steps 1-5 for as many repetitions as you desire.
Workout 2 – Chest & Core Push Up Workout
- Perform 10 push ups or any of the push up variations listed above.
- Hold the push up position, then bend your elbows and place your forearms on the floor to get into a plank position.
- Hold the plank for as long as you can.
- Rest for 30 seconds then repeat steps 1-3 for as many repetitions as you desire.
Workout 3 – Push Up Cardio Workout
- Find a space outside where there’s enough room for you to do 100 meter sprints.
- Perform 10 push ups or any of the push up variations listed above.
- Stand up and sprint 100 meters.
- Repeat steps 2-3 for as many repetitions as you desire.
Summary
When it comes to getting fit during the New Year, push ups tick all the right boxes. They’re an effective way to target your chest, they don’t require any equipment, they’re flexible and they can easily slot into almost any workout routine. So if you’ve decided on the New Year’s resolution of improving your fitness but are struggling to get started, try out the push up variations and workouts in this article and make this New Year the one where you achieve all your fitness goals.
Fill Out Your Legs With Squats
When it comes to fitness, one area that fitness newbies and fitness pros constantly neglect is legs. Everyone wants to have killer biceps or a huge chest but very few people make fitness themed New Year’s resolutions that involve their legs.
In this article I’m going to ensure that you don’t neglect your legs this New Year by looking at squats. I’ll be explaining why squats should definitely be part of your workout plans this year and then listing a number of squat variations and squat workouts you can use this New Year to maximize your fitness.
Why Squats?
Squats are one of the oldest, most popular leg exercises going. While there are literally hundreds of ways to train your legs, there are a number of reasons why I think you should start with squats:
1) They Target Multiple Leg Muscles
Many other leg exercises such as leg extensions and hamstring curls only target one part of the legs, so you need to perform multiple exercises to give your legs a full workout. However, squats are a compound movement and bring the majority of your leg muscles into play which means they give your legs an effective workout on their own.
2) They Can Be Performed With & Without Weights
Most leg exercises use added resistance which means you either need to hold dumbbells or use a special exercise machine to perform them. However, while squats can be performed with extra weight if you want to add resistance, this is completely optional. This makes squats a much more flexible exercise option than most other leg exercises out there.
Squat Variations
As discussed above, squats can be performed with or without extra resistance. In addition to this, you can make them more or less difficult by using certain pieces of equipment or adjusting your squatting stance as you perform them. The list below highlights three common squat variations you can use, based on your current fitness levels:
1) Beginner Variation – Chair Squats
If you’re new to fitness and don’t think you’ve got the balance or strength to complete a regular squat, chair squats are a great starting point. To perform chair squats, grab a chair, put it behind you and then squat as normal, making sure you come back up once your butt touches the chair. Having the chair behind you provides you with a small amount of support during the lower part of the squat and helps you master the correct form.
Click Here For A Video Demonstration Of Chair Squats
2) Intermediate Variation – BOSU Squats
If you’ve mastered regular squats and want a bit more of a challenge, BOSU squats will do just that. To perform a BOSU squat, grab a BOSU ball and place it either dome side or platform side up, depending on which side you are most comfortable with. Then stand on the BOSU ball, get your balance and perform the squat as normal. The use of the BOSU ball makes you really work on your balance as you squat and in doing this, brings a new dimension to the exercise.
Click Here For A Video Demonstration Of BOSU Squats
3) Advanced Variation – Single Legged Squats
If you want the ultimate squatting challenge, single legged squats are exactly what you’re looking for. To perform single legged squats, raise one leg off the ground, get your balance on your standing leg and then perform a squat. When doing single legged squats, make sure you perform an equal amount of single legged squats on each leg. By performing squats on just one leg, you double the intensity of the exercise and also give your balance a serious test.
Click Here For A Video Demonstration Of Single Legged Squats
Squat Workouts
One of the best things about squats is that they’re very flexible. This means that not only do they do a great job of toning and strengthening your legs but they’re also an excellent addition to any workout. For the best results, you should create your own squat based workout based on your fitness goals. However, if you need a little inspiration, here are two squat based workouts for you to try:
Workout 1 – Full Body Squat Workout (you will need a pull up bar for this workout)
- Stand below the pull up bar and perform one squat or any of the squat variations listed above.
- Bend your knees, place your hands on the floor, kick your legs out behind you, assume the push up position and perform one push up.
- Kick your legs back in, jump up, grab the pull up bar and perform one pull up.
- Repeat steps 1-3 for as many repetitions as you desire.
Workout 2 – Jumping Squat & Tuck Cardio Workout
- Find a space outside where there’s enough room for you to do 100 meter sprints.
- Perform 10 squats or any of the squat variations listed above and after coming up from each squat, jump as high as you can and tuck your knees into your body.
- After 10 jumping squats, stand up and sprint 100 meters.
- Repeat steps 2-3 for as many repetitions as you desire.
Summary
As you can see, squats are a brilliant exercise that can create powerful legs and be used as a basis for an effective full body workout. So if you’re planning to get fit this New Year, make sure you don’t skip out on your legs. Instead, take advantage of the squat variations and squat workouts listed in this article and build a set of strong legs this New Year.
Build Your Back With Pull Ups
As the New Year arrives, interest in fitness is at an all-time high. However, while many people have good intentions when setting their fitness themed New Year’s resolutions, very few people actually achieve them. The reason for this is that they decide that they want to get fit but don’t learn how to get there.
In this article I’m going to be helping you avoid this common mistake by showing you how to improve your fitness using pull ups. I’ll be discussing what’s so great about pull ups and then demonstrating how flexible they are as a fitness tool by listing a range of pull up variations and pull up workouts.
Why Pull Ups?
There are hundreds of exercises out there which can be used to target your back and biceps. However, pull ups have a number of advantages over these other exercises which I have listed below:
1) They Require Minimal Equipment
Unlike bicep curls (which require a set of dumbbells) or lateral pull downs (which require a mult-gym or a lateral pull down machine), pull ups require just a pull up bar or a sturdy frame that can hold your weight (such as a climbing frame at your local park, a thick door frame or a tree with strong branches).
2) They’re Flexible
By adjusting the position of your hands and the width of your shoulders, you can target a range of different muscle groups when doing pull ups. Having your palms facing away from you and widening your grip places more emphasis on your back while having them facing towards you and narrowing your grip places more emphasis on your biceps.
3) They’re Suitable For People Of All Fitness Levels
No matter how fit or unfit you are, pull ups are always challenging. If you’re just getting started on your fitness journey, performing a small number of pull ups will give you quite a workout. However, as your fitness improves, you can increase the number of pull ups you perform each set and add extra resistance by wearing a weighted vest to ensure that they’re still challenging.
Pull Up Variations
As mentioned above, pull ups are suitable for people of all fitness levels. However, if you’re just getting started and finding them very difficult or you’re getting to the point where they’re becoming too easy, give one of the pull up variations below a try:
1) Beginner Variation – Assisted Pull Ups
If you’re really struggling with pull ups, this variation will give you the support you need until you’re strong enough to perform unassisted pull ups. Simply find a partner, get them to hold your legs while you do pull ups and ask them to give you a lift where needed in order to complete the pull ups.
Click Here For A Video Demonstration Of Assisted Pull Ups
2) Intermediate Variation – Weighted Pull Ups
If you can perform 20+ pull ups with ease and you don’t want to do endless repetitions, this is the perfect pull up variation for you. To perform this variation, you’ll need either a weighted vest or a rucksack with some weights in it. Then simply do your pull ups as normal and the added resistance will make them much more challenging.
Click Here For A Video Demonstration Of Weighted Pull Ups
3) Advanced Variation – Muscle Ups
If you think you’re a pull up pro and fancy a real challenge, give muscle ups a try. Muscle ups start off like a regular pull up but instead of stopping at chin height, you push your entire body up above the bar, so they end up being much more challenging.
Click Here For A Video Demonstration Of Muscle Ups
Pull Up Workouts
Since pull ups don’t require any equipment, you can easily mix them up with other exercises to create an effective workout that helps you achieve your fitness themed New Year’s resolutions. However, if you’re stuck for ideas, here are three workouts to get you started:
Workout 1 – Upper Body Pull Up Workout
- Perform one pull up or any of the pull up variations listed above.
- Let go of the bar, drop to the floor and bend your knees.
- Put your hands on the floor beside your feet, kick your legs out behind you and assume the push up position.
- Perform one push up.
- Kick your legs back in and stand up straight.
- Repeat steps 1-5 for as many repetitions as you desire.
Workout 2 – Pull Up Cardio Workout
- Perform one pull up or any of the pull up variations listed above.
- Let go of the bar and drop to the floor.
- Perform 10 jumping jacks.
- Repeat steps 1-3 for as many repetitions as you desire.
Workout 3 – Full Body Pull Up Workout
- Perform one pull up or any of the pull up variations listed above.
- Let go of the bar and drop to the floor.
- Bend your knees, keep your back straight and lower your body down until your butt is parallel to your knees.
- Once your butt is parallel to your knees, raise yourself back up and stand up straight.
- Repeat steps 1-4 for as many repetitions as you desire.
Summary
I hope this article helps you make this the New Year where you finally achieve all your fitness goals. By incorporating pull ups into your workout routine this New Year, you can build up your back and biceps. From there, you can then create a range of effective workouts based around pull ups without buying any expensive equipment or investing in a gym membership. So if you don’t own one already, go buy a pull up bar, get practicing and make this your fittest New Year to date.