The start of a new year is arguably the most popular time for people to set new personal goals and expectations for the year ahead. But, as hard as we try, these New Year’s resolutions are oftentimes unmet by the time the year ends. That’s why it’s important for us to stay focused and motivated as we pursue our objectives this year.
With that in mind, we’ve come up with a full body workout routine that you can use to make your first step towards reaching your fitness goals for 2023.
Overview
Level: Beginner to Intermediate
Equipment Needed: Dumbbells, jump rope, stretch band, yoga/exercise mat (Optional)
What to Expect: Beginners are advised to do one set of 10 to 12 reps of each exercise. Experienced exercisers do two to three sets of 8 to 10 reps. At the end of the day, you know your body more than anyone else so do not feel pressured into doing something that you are not going to be comfortable doing.
Warm up
Before we begin, it is advisable to use some kind of yoga or exercise mat, such as the Core Reversible Premium Yoga Mat or the MD Buddy Fitness Mat, as a form of cushioning especially when you are working on hard surfaces. To begin, you should warm up with five minutes of light cardio with your jump ropes or simple stretching or warm-up exercise to get your body prepped and ready for a full body work out.
Full Body Workout
For the following upper body workouts, you will need dumbbells as primary equipment. We recommend the Core Selectorized Dumbbell Pair for convenience and versatility.
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Dumbbell Chest Flies
- Chest
- Shoulders
- Triceps
Lie flat on your back and place your feet firmly on the floor. Keep the weights close to your chest and once you are in position, take a deep breath, then press the dumbbells forward.
At this point your arms should be extended but not locked out and you should be holding the dumbbell above your head. Your palms and dumbbells should be facing each other.
Slightly retract your shoulder blades and lower your dumbbells laterally in an arc motion. Once the dumbbells reach chest level, lift them back up by following the same arc motion back to their starting positions.
Your head and back should remain firmly pressed into the bench throughout the exercise and your arms should be extended but never fully locked out at any point during the exercise.
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Hammer Curl
- Bicep
- Lower arm
Stand with your feet shoulder-width apart and a slight bend in your knees. You should be holding dumbbells in each hand with your palms facing your outer thigh and your shoulders should be relaxed.
Keeping your elbows close to your body, slowly curl the weights toward your shoulders.
Hold for one second at the top of the lift, squeeze your biceps, then lower the weights under control to return to the starting position.
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For the following lower body exercises you will need the stretch/resistance bands as primary equipment. We recommend the Core Squat Bands and the Core Stretch Band for a budget friendly, yet high quality stretch band.
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Front squat
- Butt
- Thighs
- Hamstrings
Stand firm on the band with your feet a little wider than shoulder-width apart for stability.
Grasping the handles in each hand, bring the top band over each shoulder. You can also cross your arms over your chest for variation and if the band is too long.
Proceed with the squat by lowering yourself down. Remember to keep your chest facing forward, your core engaged, and your feet flat on the floor.
Hold for one second then slowly rise back up to your starting position.
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Lateral Band Walk
- Hip abductors
- Gluteus medius
Step into a loop band or tie a stretch band over your leg. (different variations points to the band being placed just above the knee or just above the ankle.)
Place your feet firmly on the ground and shoulder-width apart until you feel the tension on the band.
Shift your weight on your left feet then follow with your left.
You can either take steps back to original starting position, alternating along the way, or take several steps in one direction before heading back to the original position.
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To end the workout. You can do another 5-10-minute jump rope session for a more intense cardio workout. We recommend the Core Jump Rope with Foam Handle for a more comfortable feel or, if you want a little more challenge and you’re not new to jump rope exercises, you can use the Core Speed Rope.
Suggested 10 minute Jump Rope Workout Routine:
- Jump Rope Regular Bounce – 30 seconds
- Rest – 10 Seconds
- Jump Rope Jog in Place – 30 Seconds
- Rest – 10 Seconds
- Jump Rope Regular Bounce – 30 Secs
- Rest – 10 Seconds
- Air Squats – 30 seconds
- Rest – 10 seconds
- Jump Rope High Knees – 20 Secs
- Rest – 10 Seconds
- Jump Rope Regular Bounce – 30 seconds
- Rest – 10 Seconds
- Jump Rope Jog in Place – 30 Seconds
- Rest – 10 Seconds
- Jump Rope Regular Bounce – 30 Secs
- Rest – 10 Seconds
- Air Squats – 30 seconds
- Rest – 10 seconds
- Jump Rope High Knees – 20 Secs
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And that’s it. All you need is to set aside a around 30 minutes to an hour a day for this workout. Combined that with being consistent and working out several times a week, you are guaranteed to see results.
This full body workout is a great wat to start your fitness journey for 2023 in the comfort of your own home on your own pace.
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If you liked the article and are looking for equipment to start your fitness journey, here are a couple of ways you can safely shop with us:
🛒 Online purchase – Shop via TOBYS.COM.
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