The holiday and holiday seasons are over, and you’re brought back to the reality you need to start 2023 with the right workout challenge. Yes, there will be plenty of “experts” out there telling you what to do in quick succession to get that sculpted physique you’ve always wanted. The question now is, are they durable? What you need is a New Year’s workout challenge that can become habitual and last all year.
Best New Year’s Workout Challenge for Lasting Results
It is important to note that your body structure is not the same as that of all other people. Although most New Year’s workout routines for men are standardized to a certain limit, it’s important to add minor tweaks based on your physiology. Just because Man A uses a 50-pound dumbbell doesn’t mean you have to. It’s also important to know that exercise can reduce your stress and anxiety levels, improve your self-confidence, boost the chemistry of happiness, and increase your bone strength. So why exactly aren’t people following the exercise challenge?
Statistically, 73% of people who commit to the gym don’t follow the plan eventually. This is due to the unrealistic goal set at the beginning of each year. Here’s a more realistic New Year’s workout plan for 2023 that you can follow all year round, both in the gym and at home.
First of all,
Stretch every day
No matter how much you enjoy exercising, stretching can’t be overstated. Proper stretching helps improve body strength, flexibility, and blood circulation, which prepares your muscles for strenuous activities and reduces the risk of injury. Set aside a few minutes each day to stretch before and after each exercise routine.
Stay hydrated
The more physical activity you do, the more you need to recharge your batteries. Exercise comes with a lot of sweat and dehydration. Commit to staying hydrated throughout the day. This will benefit your workouts and your overall health.
Equipment needed
You will need a flat weight bench and adjustable dumbbells depending on your level of experience. If this is your first time starting a workout in the New Year or you’re generally new to this, you might want some expert advice on selecting the right equipment for you. .
So what will be the best New Year’s workout challenge for you?
The New Year’s workout you should try is the challenge that involves a circuit resistance training method. This involves using heavy but manageable weights and working multiple muscle groups, while alternating exercises with little or no rest. You will be surprised how many changes it can bring to your body.
Repeat each exercise up to 15 times, using weights that tire you out but don’t fail, and move from exercise to exercise without stopping. You have to bookmark it because it really is the best New Years workout ever.
Align your feet so that they are hip-to-shoulder width apart. Hold the dumbbells above your shoulders, bend your elbows close to your sides, inhale as you sit up, keep your chest high and gradually squat down. Exhale and press down on the floor to return to standing.
Hold a dumbbell in each hand at your side.
Inhale and exhale placing one foot at a time on a box or bench. Follow with the other foot and step back using the other foot. Repeat, alternating each foot. He is a representative. You can increase your reps by 20.
Lie on your back on a bench holding a dumbbell in each hand. Shoulder blades should be in contact with the bench, feet flat on the floor, and a small arch in the back. Press the dumbbells overhead with both elbows locked at the top, then gradually lower your back to start. Do 20 reps.
Start by standing with your dumbbells at both sides, shoulder blades together, core tight, and feet hip-width apart. push your butt back from your waist, lowering your torso. Lower until your torso is parallel and you feel your hamstrings tighten. Inhale and exhale, then straighten up, squeezing your glutes. Repeat the exercise 20 times.
- Overhead press reverse lunge
Stand upright with a dumbbell in your left hand. Move your right leg back and lower it into an inverted lunge, with your chest pulled up. Once your left thigh is at 90 degrees to the floor, pause, stand, then move the dumbbell overhead. Put the dumbbell back on your shoulder and repeat the process up to 10 times.
Place your hands 6-8 inches apart while holding onto a pull-up machine or barbell. Inhale and exhale as you pull your whole body up with your chin above the bar. Now inhale as you descend with control.
- Dumbbell Chest Compression to a Swiss Ball
Sit up straight on a Swiss ball while using each hand to hold a dumbbell. Rest the dumbbells on your thighs. Gently and slowly walk your body over the Swiss ball until your upper back is resting on it and your knees are at a 90 degree angle to your feet. With your arms straight, move both dumbbells so they are in a chest press position, with your elbows slightly flared out to the sides. Inhale and exhale while bringing it back to your chest and back up again.
Start by bending over, which makes your torso hinged at the waist. Slightly bend your waist. Let the bar hang below your knees, with your fingers facing them. Without dropping your shoulders forward, pull the bar up. Inhale and exhale as you do this. Lower it slowly to start again.
As the month goes by and your routines progress, you will notice an increase in reps on your schedule. It becomes easier to do and eventually becomes durable all year round.
