Whether on New Year's Eve or New Year's morning - almost all of us start the new year with good resolutions. Saving money, spending more time with the family, quitting smoking, etc. – true to the motto “New Year, new you,” new goals and wishes are simply part of the turn of the year. Most of us have already decided to eat healthier and finally do more exercise. How often have you failed and quickly forgotten your resolutions after a few days or weeks? We admit it – despite all the positive intentions, sometimes it can be quite difficult to find the motivation to get started. But this year things will be different and we won't give up! So that old habits don't take over, we're doing a January Fitness Challenge! Whether you're new to the fitness world or have some experience, our 4-week training plan is fun and suitable for everyone! So let’s get going – read on and get in top shape!
What is the January Fitness Challenge?
It takes 28 days to establish a new habit and our January Fitness Challenge prepares us to achieve just that. The main goal of our 4-week training plan is not to lose weight or build muscle, but to help you get excited about exercise and do something good for your health and body. And we could all benefit from becoming a little healthier, whether it's losing weight, changing our eating habits or increasing our activity levels during the week. After all, even5 minutes of exercise a daymuch better than no movement at all.
The January Fitness Challenge is an organized training program consisting of various exercises that, if possible, target several muscle groups at the same time. So that you don't give up after just two days, it's important to set realistic goals and know your physical limits. Don't forget the rest days either, because the body needs time to regenerate and our January fitness challenge is not just about physical health, but also about mental health. If certain exercises don't feel good or you feel pain when performing them, swap them for alternatives.
4 week training plan exercises
Our January Fitness Challenge is all about structure and each day consists of different exercises that target a specific area of the body. If you are just starting to exercise, do the exercises with body weight and work your way up slowly. If you already have a solid workout routine, you can increase the difficulty by using weights. Repeat the following training plan for a total of 4 weeks and you will notice visible results, we promise! One thing is for sure – whether you are a beginner or a professional, our 4-week training plan is suitable for absolutely everyone!
Montag: Bein-Training
- Frog Squats –Squats in all imaginable variations are an absolute must for a good training program and the frog squat is ideal for training the leg, butt and thigh muscles at the same time. Stand with your feet hip-width apart and point your toes slightly outward. Squat deeply and try to touch the floor with your fingers. Raise your arms above your head and then jump up. Make sure that your back remains straight. Do a total of 3 sets of 15 reps.
- Lungesare another excellent exercise and anyone who dreams of a firm butt can't ignore it. Stand with your feet hip-width apart and look forward, with your arms hanging loosely next to your body. Keeping your back straight, take a large step backwards, placing only the tip of your back foot and pulling your back knee toward the floor. Exhale and bring your back leg forward again. Repeat with the other leg - this counts as one repetition. Do a total of 3 sets of 15 reps per leg.
- Bulgarian Split Squats –For this you need a chair or another raised edge, such as the bed. Stand with your back to the chair and place your left foot on it. Take a large lunge forward with the other leg and squat deeply until the knee joint forms a 90-degree angle to the floor. Try to keep your upper body upright over your hips and not lean too far forward. Slowly come up to the starting position and do 15 repetitions. Switch legs and do 3 sets in total.
January Fitness Challenge: Tuesday is for abdominal training
- Russian Twistsare among the most effective abdominal exercises and are an excellent alternative to crunches. Sit on an exercise mat, leaning slightly backwards and keeping your arms crossed in front of your chest. Bend your feet slightly and lift them a few centimeters off the floor as desired. Turn your upper body to the left side and briefly touch the floor with your fingertips. Return to the starting position and turn directly to the other side. Do a total of 3 sets of 15 reps per side.
- Scissor Kicksparticularly strain the lower abdominal muscles. Lie on your back, place your hands at the sides of your body and alternately lift your legs straight up.
- Toe Touches –Lie on your back and stretch your legs up (beginners can bend their knees slightly). Stretch your arms upwards and then lift your upper body and shoulder blades off the floor. Lightly touch your toes with your fingertips and hold the position for a few seconds. Slowly lower your upper body to the bottom and repeat. Do a total of 3 sets of 15 repetitions.
Wednesday: Back training
- Bent-over row with dumbbells –Take a dumbbell in each hand and position your feet shoulder-width apart, slightly bent. Bend your upper body forward approximately 45 degrees and keep your head in line with your spine - making sure to keep your back straight. Aim your palms towards each other, pull your arms up and bring your elbows next to your upper body. Then bring the dumbbells back down until your arms hang almost completely. Do 3 sets of 12 reps.
- Superman exercise –Lie on your stomach on the floor and extend your arms in front of you with your forehead touching the floor. Tense your back and lift your arms and legs off the floor at the same time. Hold the posture for a few seconds and slowly return to the starting position. Do a total of 3 sets of 12 reps.
Thursday: Butt exercises
- Single leg pelvic raise –Lie on the floor and position your feet hip-width apart. Raise one leg in the air and fully extend it while keeping the other leg bent. Look upwards and tense your stomach and buttocks, placing your arms flat next to your body. Then push your hips up over your heel until your body is in a line from your shoulders to your outstretched leg. Tense your butt in the highest position, hold briefly and slowly return to the starting position. Do 15 reps and switch legs. Do 3 sets.
- Donkey Kicks Execution –Stand on all fours with your knees and hands on the floor, shoulder-width apart. Tense your stomach and back and lift your right leg until it forms a line with your back and buttocks. Bend your leg at a right angle and point the sole of your foot upwards toward the ceiling. “Kick” up 2-3 times with controlled movements and return to the starting position. Repeat with the other leg for a total of 3 sets of 15 reps per leg.
- Cross Lunges– Stand upright with your feet hip-width apart and keep your back straight. Tense your stomach and take a diagonal step backwards with your left leg until the knee of the diagonal leg almost touches the floor. Make sure that your front knee does not extend past your toes. Then return to the starting position and repeat with the other leg. Do 3 sets of 12 reps.
January Fitness Challenge: Friday is a rest day!
Saturday: Short HIIT workout at home
- Jumping Jacks –Stand upright with your feet directly next to each other. Place your arms at the sides of your body and point your palms forward. Then hop slightly and spread your legs to the sides, at the same time lifting and stretching your arms above your head. Jump back to the starting position. Try to do the exercise for at least 50 seconds.
- High Knees –Stand upright with your feet shoulder-width apart and tense your core muscles. Dynamically raise the left knee to hip height and bring it together with the right elbow. Do the exercise for at least 45 seconds while keeping your core tense.
- Mountain Climber –Start in high plank position and place your hands directly under your shoulders. Place your feet hip-width apart and look towards the floor. Then pull your knees towards your chest as quickly as possible in a sudden movement. Do 20-30 reps per leg.
