Josef Brandenburg
WTOP Fitness Contributor
WASHINGTON – January is gone, and this time of year is about the time when good intentions and New Year’s resolutions go sideways. But it’s time to do the opposite.
Now is the time to build positive momentum toward your 2014 fitness goals.
One of the biggest problems people have today is too much information — and no quality control on that information. There are only so many lifestyle changes you can effectively make at one time, and focusing on too many things at once leads to the same cycle: excitement, quick progress, things fall apart, time to start over again.
Narrow focus is one of the most important keys to long-term success in health and fitness. Pick one or two habits, and postpone everything else until you establish a good habit or two.
There is one caveat to this: You want to focus on fewer things, but make sure to select approaches that actually work. For example, if your focus is to lose weight by walking for 30 minutes every day, the approach of walking is not really going to help with the weight-loss goal.
Here is one workout plan that will work.
The After New Year Workout
Three days a week, invest 45 minutes in a high-intensity interval workout. This type of workout will deliver better results in less time than a traditional, steady cardio workout.
Step 1: Warm-up
Begin your workout with five minutes of foam rolling. For directions on how to do this, read this previous post.
Step 2: Get your rear in gear
Work the muscles in the front and back of your hips with these booty-busting exercises.
Step 3: Add in some cardio
When it comes to this step, you have two options.
- Option A is a simple running program that uses hill sprints to rev up your heart.
- Option B is a highly effective high-intensity interval workout, as illustrated in the video below. Complete this workout with a partner for a fun an interactive experience.
The countdown is from eight, so, if you have a partner, one person does eight reps, the other does eight reps. Then one person does seven and the other does seven. This pattern continues down to one rep.
Step 4: Time to hit the stations
Station 1: Push-ups
Station 2: Kettle bell swing (Watch this video for instructions)
Station 3: Plank with a toe lift (Watch this video for instructions)
Station 4: Two-point dumbbell row (Watch this video for instructions)
Station 5: Touch-down squats
Station 6: Burpee or squat thrust
Remember: A person in motion tends to stay in motion, and somebody who doesn’t do anything tends to stay that way. Take this step and get, keep or increase your momentum.
Editor’s Note: Josef Brandenburg is a D.C.area fitness expert with 14 years of experience and co-author of the international best-selling book “Results Fitness.” In 2004, he started The Body You Want personal training program, which specializes in helping you get the body you want in the available time you have. You can also check out his blog, follow him on Twitter, or check out his fitness videos on YouTube.
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