The festive and holiday seasons are over, and you are jerked back to the reality that you need to start 2023 on the right workout challenge.
Yes, there will be many “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 sustainable? What you need is a new year workout challenge that can become habitual and last all year long.
Best New Year Workout Challenge for Sustainable Results
It is important to note that your body structure is not the same as every other person’s. Although most new year workout routines for men are standardized to a certain limit, adding minor tweaks as per your physiology is important. That man A uses a 50 lb. dumbbell does not mean you must. It is also worth knowing that exercise can reduce your level of stress and anxiety, improve self-confidence, boost happy chemicals, and increase your bones’ strength. So, why exactly do people not follow through with the exercise challenge?
Statistically, two-thirds of people who make commitments at the gym do not follow through with the plan eventually. This is because of the unrealistic goal set at the beginning of each year. Here is a more realistic new year workout plan for 2023, that you can stick to all year long, both at the gym and at your house.
First things first,
Stretch Every Day
No matter how much you like to exercise, stretching can not be over-emphasized. Proper stretching contributes to improvements in total body strength, flexibility, and blood flow which prepares your muscles for strenuous activities and leads to less risk of injury. Carve out some minutes each day to stretch before and after each exercise routine.
Stay Hydrated
The more physical activity you carry out, the more you need to replenish. Exercising comes with a lot of sweat and dehydration. Commit to staying hydrated all day long. This will benefit your workouts and your health generally.
Equipment Needed
You will need a flat-weight bench, and adjustable dumbbells based on your level of experience. If this is the first time you’re starting a new year workout or you’re generally new to this, you may want to get expert advice on selecting the right equipment for you.
So what will be the best new year workout challenge for you?
The new year workout you should try out is the challenge that involves a circuit method of resistance training. This involves using heavy, yet manageable weights, and working on several groups of muscle, while rotating between exercises with little or no rest. You’ll be surprised how many changes this can do to your body.
Redo each exercise up to 15 times, using weights that cause you to feel fatigued but not fail, and go from one exercise to the other without stopping. You need to bookmark this because it is truly the best new year workout of all time.
Align your feet to be hip-to-shoulder-width apart. Hold the dumbbells above your shoulders, bend your elbows close to your sides, breathe in as you sit keep your chest high, and gradually go into a squat. Breathe out and press the floor away to come back to stand. This is another great new year workout challenge
Hold a dumbbell in each hand by your sides.
Inhale and exhale as you step one foot at a time on a box or bench. Follow with the other foot and step back down using the other foot. Do it again, alternating each foot. That’s one rep. You can do up your 20 reps.
Lie on your back on a bench holding a dumbbell in each hand. Shoulder blades should be in contact with the bench, with your feet flat on the floor and a small arch in the back. Press the dumbbells overhead, with both elbows locked at the top, and then gradually lower back to start. Do 20 reps for your workout challenge.
Start by standing with your dumbbells at both sides, shoulder blades squeezed, core tight, and feet hip-width apart. push your butt back from your waist, lowering your torso. Lower till your torso is parallel and you feel your hamstrings tighten. Inhale and exhale, then straighten up, squeezing your glutes. Repeat the exercise 20 times.
- Reverse Lunge to Overhead Press
Stand upright with a dumbbell in your left hand. Mover your right leg backward and lower into a reverse lunge, with your chest straightened. Once your left thigh is at 90- degrees to the ground, pause, stand and then move the dumbbell overhead. Return the dumbbell to your shoulder and repeat the process up to 10 times in your workout challenge.
Place your hands 6-8 inches away from each other while holding onto a pull-up machine or a bar. Breathe in and breathe out as you pull your whole body up with your chin above the bar. Now inhale as you move down with control.
- Dumbbell Chest Compression on a Swiss Ball
Sit straight on a Swiss ball while using each hand to hold a dumbbell. Rest the dumbbells on your thighs. Carefully and slowly walk your body on the swiss ball till your upper back is resting on it and your knees are at a 90-degree angle to your feet. With your arms stretched out, Move both dumbbells so they’re in chest-press position, with your elbows slightly flared to the sides. Breathe in and out while bringing the towards your chest and back up again.
Start by bending over, which causes your torso to be hinged at the waist. Bend your waist lightly. Let the barbell hang in below your knees, with your fingers facing them. Without allowing your shoulders to droop forward, pull row the barbell up. Inhale and exhale while doing this. Slowly lower it back to start again.
As the month goes by, and your routines progress, you’ll notice an increase in repetitions on your calendar. It gets easier to do and eventually becomes sustainable all year long.
