Exercises to kick-start the new year
THE Yuletide festivities are over for the most part, and starting the new year with a fitness regimen is a great way to set the tone for the year ah
ead.
“Starting the year with exercise sets the tone for healthy habits, boosts energy, and enhances both physical and mental well-being,” said fitness trainer Lennox Richards.
He suggests these exercises you can incorporate into your routine, depending on your goals and fitness level.
For beginners
Focus on building a strong foundation with bodyweight exercises and light cardio.
1) Bodyweight squats – three sets of 10 to 12 reps.
2) Push-ups (modify by doing them on your knees if needed) – three sets of eight to 10 reps.
3) Plank holds – three sets for 20 to 30 seconds.
4) Walking or light jogging – 20 to 30 minutes, three to four times a week.
5) Glute bridges – three sets of 10 to 12 reps.
Strength training focus
If you’re aiming to build muscle, include these foundational compound movements.
1) Barbell deadlifts – three to four sets of eight reps.
2) Bench press (or dumbbell bench press) – three to four sets of eight to 10 reps.
3) Overhead shoulder press – three sets of eight to 10 reps.
4) Pull-ups or assisted pull-ups – three sets of six to eight reps.
5) Farmer’s carry – walk 30 to 60 seconds holding heavy weights.
For fatigue management (energy boost)
These exercises can naturally boost energy.
1) Yoga or pilates – 15 to 20 minutes to stretch and strengthen your body.
2) Jumping jacks or burpees – two to three rounds of 10 reps to increase your heart rate.
3) Resistance band workouts – low-impact strength building.
4) Walking outdoors – aim for 30 minutes in fresh air.
5) Sun salutations – a gentle way to wake up your body.
Cardio + HIIT (for weight loss or endurance)
1) Interval sprints – three seconds sprinting, 90 seconds walking (repeat six to eight times).
2) Cycling or rowing – 20-30 minutes steady pace or intervals.
3)Bodyweight circuit:
• Squats
• Push-ups
• Mountain climbers
• Rest 30 seconds, repeat three rounds
“Regular movement helps detox the body naturally after holiday indulgence, reduces stress, and improves focus, setting a strong foundation for achieving long-term fitness and lifestyle goals,” Richards said. “It also builds discipline, resilience, and confidence, empowering you to tackle the challenges of the year ahead with a positive mindset.”
