The hustle and bustle of the holiday season are over and many of us have set goals, intentions, and resolutions for the New Year. Now more than ever our health is at the top of the list. Local personal trainer and social influencer Kristin Buchanan (@kristintaylorfit) shows us a strength workout that can be done in the comfort of your own home to get you started off right. The following exercises are designed to be done as a circuit. Do each one of these for 10-12 repetitions back to back. That’s one circuit. Repeat each circuit 2-3 times.
1. Goblet Squat
Hold a dumbbell vertically, next to your chest, with both hands cupping the dumbbell head. Stand as tall as you can with your feet shoulder-width apart. Lower your body down as far as you can pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Repeat for 10-12 repetitions.
2. Incline Push-up
Place your hands on a box, bench, or step instead of the floor. Your hands should be slightly wider and in line with your shoulders. Lower your body until your chest nearly touches the box, bench, or step. Pause at the bottom then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down and it should be your last repetition in the set. Repeat for 10-12 repetitions.
3. Hip Raise
Lay face-up on the floor or ground with your knees bent and feet on a box, bench, or step. Raise your hips so your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top and hold for 2 seconds in the up position, then lower your body back down. Repeat for 10-12 repetitions.
4. Overhead Shoulder Press
Stand with your feet shoulder-width apart and slightly bend your knees. Hold a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing out. Press the weights upward until your arms are completely straight. Slowly lower the dumbbells back to the starting position. Repeat for 10-12 repetitions.
5. Dumbbell Row
Set up in a split stance with one foot forward and to the side for balance, knee bent. Pick up a dumbbell in one hand, opposite of the forward foot, and rest your other arm on your forward thigh or an available ledge. Brace your core and pull the dumbbell back to your hip, feeling the squeeze in your upper back. Lower the weight under control. Repeat for 10-12 repetitions.
6. Forearm Plank
Start to get in a push-up position but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core and squeeze your glutes not allowing your hips to sag at any time. Hold this position for 30 seconds.