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Push Past The New Year’s Hump Workout
Apparently January 18th is THE day that 80% of people pack up and leave their New Year Resolutions behind….is this you?? I’ve designed this quick but effective workout to help you push past the New Year’s hump!
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Push Past The New Year’s Hump Workout
Directions:
Do 1-5 rounds of the following (descriptions are below for each of the exercises).
Side Step with Curtsy x 1 minute
Push Press with Quarter Squat x 1 minute
Military Push Ups (modifications given) x 30 seconds
Pike To Plank x 30 seconds
Plies x 1 minute
Side Lunge with 1 Arm Shoulder Press x 30 seconds each side
Sprints In and Out x 1 minute
Side Step with Curtsy x 1 minute
Start standing with feet together. Take a side step to your left while bringing your right leg behind and on the diagonal. Bend the knees (like you are curtsying). Bring your arms up in front of you above your head as you curtsy. Stand back up to transition to the other side, Repeat on the other side.
Nicole’s Trainer Tips: Try to keep as much weight as you can in the front foot during the curtsy.
Push Press with Quarter Squat x 1 minute
Stand feet hip width apart.
Push Press: lower into 45 degree squat as you straighten to standing press dumbbells (DB) up overhead. Lower DB to shoulders to starting position.
Nicole’s Trainer Tips: Sit back in heels during squat. As your hips straighten and you stand erect,you should be completing press.As you press, keep DB in peripheral vision (between nose and ears).
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Military Push Ups (modifications given) x 30 seconds
Military Push up on knees: Start with arms straight, palms flat on the floor. Hands underneath and slightly outside of shoulders and knees bent. Lower your body down to floor keeping elbows tight into sides of body. Push back up to starting position.
Nicole’s Trainer Tips: Keep navel pulled in towards spine to help prevent back from sagging. Try to put your chest on the floor first not your hips.
Military Push up breakdown: Get into push up position (or plank position) with hands directly under your shoulders. Lower your body to floor with elbows staying close to your ribcage. Once at floor, lower to your knees and push chest back up to modified push up position then extend your legs straight into starting position.
Nicole’s Trainer Tips: Think of your chest hitting floor first not your hips. Do not allow your back to arch or “worm” up out of the push up.
Military Push up: Lie with your chest facing down, palms flat on the floor, hands under shoulders and elbows tucked in to your sides. Your feet should be together and your legs straight. Push your body upwards and straighten your arms as you do so. Pause and slowly lower your body.
Nicole’s Trainer Tips: Make sure your back is not sagging. Pull navel to spine. Think of chest hitting floor first not hips.
Pike To Plank x 30 seconds
On floor face down, place hands underneath your shoulders and bring body up onto toes (plank position). Begin the pike by lifting hips up to ceiling until you are in an upside down “V”. Then lower back down into plank. Repeat as recommended reps or time.
Nicole’s Trainer Tips: Do not let your back sag in plank. Try to push heels onto floor as you pike. Push evenly through your hands. Tendency is to place all the pressure on your palm, distribute weight through fingers too.
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Plies x 1 minute
Standing with feet shoulder width apart and toes angled outward, keep back straight and lower hips so you knees are at a 90 degree angle.
Nicole’s Trainer Tips: Keep the weight in your heels. Imagine there is a tension rod between your knees and you are trying to squeeze it together. **Make sure knees stay in line with feet when bending.
Side Lunge with 1 Arm Shoulder Press x 30 seconds each side
Start facing forward with feet wider than hip width apart. With your right arm, hold onto one dumbbell at your shoulder. Bend your left knee while reaching the right arm towards the left foot. Straighten your left knee and stand up. Press right hand up into a shoulder press. Return to starting position. Repeat and then complete the other side.
Nicole’s Trainer Tips: Try to get hips low in the side lunge and sit in heel. Keep a flat back when you lunge. For shoulder press, keep the dumbbell between your eyes and nose (in your peripheral vision).
Sprints In and Out x 1 minute
Standing, lean over slightly from waist and start to pump legs and feet with small quick movements staying on the ball of feet. Alternate feet as you step out and then in as you sprint.
Nicole’s Trainer Tips: To feel it more in quads, bend knees more.
