The Great January reset 2023
Jan 2 Monday
Jan 4 Wednesday
Jan 3 Tuesday
23 Reps x 1 set
Squats
Stationary lunges
Superman
Push ups
Glute Bridge
V ups
CARDIO: couch to 5k
5 minute brisk walk 30 sec jog- 90 second walk REPEAT 5 times: Set your Tabata timer: 30 sec work/ 90 second rest x 5 rounds
Jan 3 Tuesday
Jan 4 Wednesday
Jan 3 Tuesday
30 second Bulgarian lunge Right leg
30 Second Bulgarian lunge Left leg
30 second push ups
30 second rest
5 Rounds
CARDIO: 30 minute walk
Jan 4 Wednesday
Jan 4 Wednesday
Jan 4 Wednesday
23 Reps x 1 set
Inchworm into push up
stationary lunge right leg
stationary lunge left leg
Side plank hip dip Right
Side plank hip dip Left
Side lunge Right
Side lunge Left
Sumo squat
CARDIO: couch to 5K
5 minute brisk walk
30 sec jog 1 min walk x 6 rounds
Jan 5 Thursday
Jan 5 Thursday
Jan 4 Wednesday
23 reps x 1set
Bulgarian Lunge R
Bulgarian lunge L
Push ups
Squats
Inchworm to push up
Plank Right leg lift
Plank left leg lift
Knee tuck kick out
Reverse crunch
tricep dips
CARDIO:
30 minute walk
Jan 6 Friday
Jan 5 Thursday
Jan 6 Friday
1 minute each x 1
crunch
sit up
v ups
ab bicycle
side plank right
side plank left
plank
throwdowns
russian twist
CARDIO:
5 minute brisk walk
30 sec jog 1 min walk x 8 rounds
Jan 7 Sat
Jan 5 Thursday
Jan 6 Friday
CARDIO: 30 minute walk
SUNDAY: workout REST DAY
Jan 9 Monday
Jan 11 Wednesday
Jan 10 Tuesday
23 Reps x 1 set
Pike push ups
Tricep pushups
Spiderman
Tricep dips
Push ups.
Cardio:
5 minute Brisk walk - 1 minute jog, 1 minute walk x 8
Jan 10 Tuesday
Jan 11 Wednesday
Jan 10 Tuesday
23 Reps x 1 Set
Squat
Plie Squat
Lunge Right Leg
Lunge Left Leg
Side lunges
Cardio:
35 minute walk
Jan 11 Wednesday
Jan 11 Wednesday
Jan 11 Wednesday
1 minute at ea x 2 sets
Sit ups
throw downs
Bicycles
Cardio:
5 minute brisk walk
1 minute jog, 30 sec walk x 10
Jan 12 Thursday
Jan 12 Thursday
Jan 11 Wednesday
1 minute at each!
Sumo Squat
Squat pulse
Stationary lunges Right leg
Stationary lunge Left leg
Lateral lunge Right leg
Lateral lunge Left leg
Bulgarian lunge dip R/L leg
Cardio: Walk 35 minutes
Jan 13 Friday
Jan 12 Thursday
Jan 13 Friday
23 reps x 1 set
High low plank
tricep dips
push ups
side plank hip dip
plank shoulder taps
spiderman
Cardio:35 minute walk
Jan 14 Sat
Jan 12 Thursday
Jan 13 Friday
CARDIO: 35 minute walk
SUNDAY: workout REST DAY
Jan 16
Jan 16
Jan 16
23 each
Squats
Squat hold (count 23 seconds)
Squat jumps
RIGHT LEG Lunge
Lunge hold (count 23 seconds)
Stationary lunge jump
REPEAT LEFT LEG
Bulgarian Lunge RIGHT
Hold
Repeat Left
CARDIO:
5 Minute brisk walk
2 minute jog 1 minute walk 7xs
Jan 17
Jan 16
Jan 16
23 reps
Push ups
Tricep pushups
alt side planks
spiderman
sit up
throwdown
REPEAT 3x's
CARDIO:
Walk 40 minutes
Jan 18
Jan 16
Jan 18
30 seconds at each
Squat jumps
lunge lunge squat
Stationary lunge jump R
Stationary lunge jump L
reverse lunge, lunge, squat
Repeat 3 xs
CARDIO:
5 Minute brisk walk
2 minute jog 30 second walk 8xs
Jan 19
Jan 19
Jan 19
23 reps x 4 sets
Push ups
Plank shoulder taps
High plank low plank
sit ups
throwdowns
CARDIO:
40 minute Walk
Jan 20
Jan 19
Jan 19
1 minute each x 3 rounds
Jumping Jacks
Squat jumps
lunges (Alternating)
Mountain climbers
REST
CARDIO:
5 Minute brisk walk
3 minute jog 1 minute walk 7xs
Jan 21
Jan 19
Jan 21
CARDIO: 40 minute walk
SUNDAY: workout REST DAY
Jan 22
Jan 22
Jan 22
2 minutes complex
sumo squat 10 then 20 lateral side squats
repeated for 2 minutes
then take a 30 sec rest
Complex: Lunge 10 Right 10 left
for 2 minutes
Complex: Curtsy squat Right 10/left 10
CARDIO:
5 minute brisk walk
2 minute jog 1 minute walk repeated 7x's
Jan 23
Jan 22
Jan 22
23 reps
Push up into man-maker
tricep dips
sit ups
leg lifts(throwdowns)
x 3 sets
Cardio:
Walk 45 minutes
Jan 24
Jan 22
Jan 24
23 x 5 sets
Jumping Jacks
squats jumps
CARDIO:
5 minute brisk walk
2 minute jog 30 sec walk repeated 8x's
Jan 25
Jan 25
Jan 25
100 walking lunges
100 squats
100 mountain climbers
Cardio:
Walk 45 minutes
Jan 26
Jan 25
Jan 25
1 minute at each
Burpee
Jumping Lunge
Plank
3 sets
Cardio:
5 minute brisk walk
3 minute jog 1 minute walk repeated 7x's
Jan 27
Jan 25
Jan 27
Cardio:
Walk 45 minutes