20-MINUTE BODYWEIGHT WORKOUT TO START THE NEW YEAR

It’s the time of the year when everyone is making new year’s resolutions.

Many of you will promise to start a healthier life. Some of you will succeed, some of you won’t.

If you want to be the one to succeed,¬†here’s a little workout for you to begin with ūüėČ It’s 100% based on bodyweight, so all you have to do is spread your training mat on the floor and follow my lead!

Important: When performing the exercises, remember to go slow. You will benefit more from focusing on the movements, there’s no point rushing through them!

20-MINUTE BODYWEIGHT WORKOUT

#1. Core Strength. 5 minutes of switching between exercises.

  • Begin on your hands and knees: knees under hips, hands under shoulders.
  • Tuck your toes under and lift your knees off the floor (just a few inches).
  • The aim is to keep your core engaged and back straight all the time.
  • If possible, have another person making sure that you maintain a straight back and hips in line!

Exercise 1: Toes up.

  • Lift your right toes off the floor. You don’t need to lift high, just a little is enough.
  • Hold still for 3-5 seconds.
  • Release and do the same for the left side.

Exercise 2: Palm up.

  • This one’s a bit harder so you’ll have to focus and keep your core super tight!
  • Go back to the starting position (knees off the floor) and this time, lift your right¬†palm off the floor.
  • Hold still for 3-5 seconds.
  • Release and do the same for the left side.
  • Hint: Stabilize the movement by¬†rounding your upper back and actively pushing the shoulder blades away from each other.

Exercise 3: Opposite toes + palm up.

  • Go back to the starting position and lift your left toes and right palm off the floor.
  • Hold for 3-5 seconds.
  • Release and switch around:¬†lift your right toes and left palm off the floor.

Core Strength Testing Core Strength Testing

#2. Single Leg Glute Bridge Р3 x 15 on both sides, 30 sec rest between sets.

  • Lie flat on the floor with hands by your side, knees bent and legs hip-width apart.
  • Pushing mainly with your heels, lift your hips off the floor. Only keep your¬†head, shoulders, arms and feet down.
  • Straighten one leg, keep the core tight, and push your hips actively upwards by flexing your glutes.
  • Hold for a few seconds.
  • Begin to lower your hips towards the floor but stop just a little before you touch it.
  • Lift back up, hold for a few seconds and lower. Repeat.

Glute Bridge Single Leg Glute Bridge

#3. Leg Raises  3 x 10 on both sides, 30 sec rest between sets. All three exercises = 1 set.

Exercise 1: Rear Leg Raise

  • Begin on your hands and knees.
  • Extend one¬†leg straight behind you and kick your heel back and up.
  • Bring your leg to the starting position but leave your knee a little off the floor. Kick back up.

Exercise 2: Peeing Dog

  • Lift one leg out to the side, keeping your knee at a 90-degree angle.
  • Lower almost¬†the way down but leave your knee a little off the floor. Push up again.

Exercise 3: Side Leg Raise

  • Extend one leg straight to the side.
  • Lower¬†it down until your toes touch the floor and lift back up.

Rear Leg Raise Peeing Dog / Fire Hydrant Exercise Side Leg Raise

#4. Oblique Crunches  3 x 15 on both sides.

  • Lie on your side.
  • Place your upper hand behind your neck.
  • Keep your legs together and lift them up. They will be pointing slightly forward.
  • Perform the crunch by bringing your upper elbow and knees together.
  • The lower arm helps you raise your upper body off the floor.
  • Focus on contracting your obliques.

Oblique Crunch Oblique Crunch

…and that’s it! Hope you enjoyed my 20-minute bodyweight workout to get the new year started! ūüôā

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