Happy New Years, y’all! This is the first Friday workout of 2017! I hope by now you’ve taken a few minutes to set some goals or the new year. 2017 is going to be a great year! Make sure you write those goals down on paper. Make them real. Post them up somewhere where you will see them daily. Tell someone! The GMF FitFriends community is a great place to share and work toward goals with other like minded ladies.
New Years Goal Getter Workout
You’ll want to complete 4 rounds of this workout. For the static lunge/bicep curl focus on one side per round, alternating legs each time through. You’ll need a set of dumbbells for this workout. And don’t forget your water!
What to do:
High Knees – Get those knees high! If you can’t do the fast/jumping motion here just quickly march. Knees high!
Plank Row – Push Up – Get into a plank with a set of dumbbells in your hands. One row on each side, then do one push up. Drop to knees if needed but keep your body from head to knees in a straight line! Beginners – Count each row as 1 (6 per side) Counting 1, 2, push. 3, 4, push. Advanced – Do 12 total rows. 1, 1, push, 2, 2, push…
Knee Strikes – Stand with arms up in the air. In a quick motion bring one knee up and arms down to meet it. Do that quickly 10 -12 times then switch sides and do 10-12 more
Squat – Shoulder Press – Holding a set of dumbbells, squat down (like your sitting back into a chair. Knees in line with toes, not falling in or forward) then stand up squeezing your glutes, pressing the dumbbells up over your head. Bring back down, repeat.
Jumping Jacks – Just like the high knees.. if you are unable to do the jumping, do quick side steps instead of jumps. Make sure you’re getting your arms up. These moves are to keep your heart rate up through the workout so just keep moving.
Lunge – Bicep Curl – Step forward wide and lower into a lunge. Hold this lunge position while you do your 12 bicep curls. Alternate legs each round.