It’s the beginning of a New Year. We’ve all had a few weeks off, enjoying family, friends, and eats.
Perhaps you’ve been a bit more relaxed with your training over the festive period? Maybe you’re lacking a bit of energy over the cold, damp, winter months. Possibly you’ve had enough of feeling slow, sluggish and unhealthy, and are needing help to get started on your 2024 fitness journey.
No matter where you’re currently at with your fitness we’ve got New Year’s treat to get you moving into 2024. Our very own Pablo & Grant have put together a series of (mostly) bodyweight workouts that come in three levels (Beginner, Intermediate, and Advanced). Ready to get started?… Great!
Pablo’s 15-Minute Bodyweight Circuit
Pablo’s Beginner’s Circuit includes:
- Jumping Jacks
- Standing Band Pull Aparts
- Bodyweight Squats
- Push ups / Press ups on knees
- Leg Drives
- WYWT (bodyweight only)
Each exercise is 30 seconds on with a 15-second transition/rest. Pay attention to the modifications and choose the one that’s best for your level of fitness.
Pablo’s Intermediate Circuit includes:
- Sprint Starts
- Y’s to A’s (weighted or non-weighted)
- Alternating Backward Stepping Lunges
- Press Up on Knees / Elevated Press Ups
- Crossbody Mountain Climbers
- WYWT (weighted / non-weighted)
Each exercise is 30 seconds on with a 15-second transition/rest. Once again, pay attention to the modifications and choose the one that’s best for your level of fitness.
Pablo’s Advanced Circuit includes:
- Squat Jumps
- Chin Ups
- Smurf Alternating Backward Lunges
- Press Ups
- Scissor Jumps
- Super Plank
Each exercise is 30 seconds on, with a 15-second transition/rest. Once again, pay attention to the modifications and choose the one that’s best for your level of fitness.
Grant’s 30-Minute Bodyweight Circuit
Grant’s Beginner Bodyweight Circuit:
- Bird Dog x5 (both sides)
- WYWT x10
- Box Elbow Tuck x10 (both sides)
- Side Plank Raise x5 (both sides)
- Push Up On Knees x5
- Hip Thrust x10
- Box Squat to Chair x10
- Down Up to Chair x10
3 rounds with a 2 minute rest period between.
Grant’s Intermediate Bodyweight Circuit:
- Y-A x15
- Side Plank x30 seconds (both sides)
- Single Hip Thrust x10 (both sides)
- Push Up x10
- Renegade x5 (both sides)
- Wing Roatations x10 (both sides)
- Split Squat Pause x10 (both sides, 2 second pause)
- Burpee x10
3 rounds with a 90 second rest period between.
Grant’s Advanced Bodyweight Circuit:
- Side Plank Reach x10 (both sides)
- Single Leg Romanian Dead Lift x10 (both sides)
- Dead Stop Push Up x10
- WYWT x20
- Dead Bug x20
- Burpee Push-Up x10
3 rounds with a 60-second rest period between.
There you have 2 workouts of 3 levels each. Pick your workout, pick your level, and get your 2024 started on the right foot. If you’re new to DMC Fitness, this should give you a quick taster of what you can expect at our specialist 1-to-1 coaching facility, or online.
If you enjoy these train-along videos and are looking to take your exercise to the next level then you might want to get in touch and book a 1-to-1 Success Session with us.
Until next time,
Davie
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.