‘New Year-New You’ Workout
Video Series | Suitable for Home Workout
Type of fitness:
Home Workout
Requires:
Mat + Dumbbell + Band
Level:
All Levels
Approx Calories:
350–400 kcal
Warm up 1 - Squat with grip a bar wide
Instruction:.
Stand tall - feet shoulder -width apart, barbell resting on your thighs.
Grip the bar wide - your hands should go wider than shoulder width
Lock your grip - use a hook grip if possible ( thumb under the fingers) for the better control.
Brace your core - chest up, back straight.
Now from bar close to your thighs and squat at the same time raise the bar overhead. And repeat.
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Timing : 1 min
Warm up 2 - Standing Alternate lunges
Instruction:.
Stand tall with feet hip-width apart.
Step one leg forward and lower both knees to 90°.
Keep your chest up and front knee over your ankle.
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Right leg and left keep repeating for 1 to 2 min
Warm up 3 - Mountain Climber (using a sofa, deck, or stepper)
Instruction:.
Place your hands on the edge of the sofa or stepper.
Keep your body straight like a plank.
Bring one knee toward your chest, then switch legs quickly. This exercise is great for core, legs, and cardio.
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Timing: 2 Mins
Exercise 1. Squat Press With Dumbbell
Target areas: Shoulders, Upper Body, Lower Body, Quads + Glutes
Requirements: Dumbbells
Instructions:
1. Hold the weights at shoulder level.
2. Lower into a squat — hips back, chest up.
3. Stand up and press the weights overhead.
4. Bring them back to shoulders and repeat.
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Reps: 25
Sets: 3
Exercise 2. Plank with Dumbbell Row
Target areas: Targets back, core, shoulders, and arms (biceps + triceps)
Requirements: Dumbbells
Instructions:
Start in a plank position, keeping your core tight. Row one dumbbell up with your right arm, then your left, and continue alternating until you complete 30 reps. In this video, you’ll see my progression from beginner form to the next level
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Reps: 30 (alternate arms)
Sets: 3
Exercise 3. Tricep Dips (using stepper, deck, or sofa)
Target areas: Tricep, Glutes, Quads, Hamstring, Core
Instructions:
Sit on the edge of the stepper or sofa.
Place your hands beside your hips, fingers forward.
Move your feet forward and slide your hips off the edge.
Bend your elbows and lower your body down slowly.
Push back up until your arms are straight.
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Reps: 25
Sets: 3
Exercise 4. Russian Twist with weight
Target areas: Tricep, Glutes, Quads, Hamstring, Core
Requirements: Dumbbells
Instructions:
Sit on the floor, lean back a bit to engage your core.
Hold a dumbbell or plate close to your chest.
Lift your feet slightly (optional for more challenge).
Twist your upper body side to side, bringing the weight beside your hip each time.
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Timing: Maintain for 1 min
Sets: 3
Cool Down
Instructions:
5 Minute Stretch to cool down and to connect the mind with the body.
Bonus Gift
