Personal Training For Professionals Who Want To Lose Fat And Get Healthy


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By Noelle Walker at New Fitness Personal Training

workouts you can do

The holidays are over and now there are no excuses left to get back to fitness or start getting into fitness. Instead of internally beating yourself up for indulging in treats, why not start working out. You’ll feel a lot better about yourself and you’ll feel better physically as well. Time to get back your energy and zest for life! To get you started here are 10 different workouts you can try. They are short in length but will be higher in intensity. These will help you achieve your fitness goals faster!


  1. 4 Plank Jacks With 4 Butt Ups
  2. 4 Jumping Lunges With 2 Jumping Squats
  3. 4 Full Mountain Climbers With 4 Elbow Mountain Climbers
  4. Donkey Kicks
  5. 4 Jumping Jacks With 4 Squat Jump Touchdowns   
  6. 4 Butt Kicks With 4 High Knees        

Do Each for 1 Min With No Rest And Repeat 2-3 Times

  1. Jumping Side Lunges
  2. See Saws
  3. Plank Lunges
  4. Plank Skaters
  5. Full Fast Sit ups
  6. Side to Side Hops

Do Each For 1 Minute And Repeat 2-3 Times With No Rest

  1. 4 Jumping Overhead Squats With 4 3 Way Jacks
  2. 4 Side to Side Hops Forward with 4 High Knees and Back Again
  3. Jumping Squat With Front Kick To Side Kick
  4. Skipping
  5. 4 Front to Back Jumping Squats With Fast Run On The Spot
  6. 4 Ski Jumps With 4 Side Knees

Do Each Exercise For One Minute With No Rest And Repeat 2-3 Times

  1. 4 Pulsating Squat Jumps With 4 3 Way Squat Jumps
  2. Full Burpees
  3. 4 Long Jumps With Running Backwards
  4. Cross Jacks
  5. 4 Tuck Jumps With Jumping Reverse Lunges
  6. Rollovers(Reverse Burpees)

Repeat Each Exercise 2-3 Times With No Rest And Do Each For 1 Minute

  1. Jumping Wide Squats To Jumping Narrow Squats
  2. Inchworm With 4 Plank Side To Side Hops
  3. Side High Knee Running With 4 Front Kicks
  4. 4 Side Kicks With Running On The Spot
  5. Reverse Lunge With Jumping Squats
  6. 4 Side Shuffles With 4 Skaters

Repeat every exercise 2-3 times with one minute each and no rest in between


Full Body Workout

  1. Wall Sits
  2. Reverse Crunches
  3. Narrow Grip Pushups
  4. Overhead Wide Leg Situps
  5. Stationary Lunges
  6. Plank Side Arm Raises

Do 3 Sets of 10-15 repetitions each with 30 second to one minute of rest in between

Core Workout

  1. Plank Leg Raises
  2. Bridge Leg Lifts
  3. Plank Shoulder Taps
  4. Sit Up With 20 Second Hold
  5. Bicycles
  6. Spiderman Crawls

You can time these for one minute each or do 3 sets of each with 10-15 reps

Dumbell Workout

  1. Dumbell Squat To Leg Kickbacks
  2. Dumbell Press Jacks
  3. Dumbell Wood Chops
  4. Dumbell Back Lunge With Back Row
  5. Bent Over Dumbell Front Raise With Dumbell Side Raise
  6. Leg Raises With Dumbell Chest Flyes

Do 3 sets of 10-15 for each with rest in between(30 seconds to 1 minute)

Full Body Workout

  1. Side Lunges
  2. Inchworm With Pushup
  3. Overhead Squats
  4. Crossover Situps
  5. Back Raises On A Ball Or Back Raise Bench
  6. Flutterkicks

Do 3 sets of each with 10-15 reps. Rest will be needed and for some of the exercises you can add some dumbells such as: Side Lunges, Overhead Squats, Back Raises. 

Barbell Workout

  1. Barbell Deadlifts
  2. Barbell Squats
  3. Barbell Bent Over Rows
  4. Barbell Clean And Jerk
  5. Barbell Shoulder Raises
  6. Barbell Calf Raises

This is a challenging workout that requires proper form and technique. It will also require at least one minute of rest if not 2 minutes. Do 3 sets of 10-12 reps

There you have it. You have 10 workouts to choose from. Some of these you can do at home but some you will need to go to the gym or have a home gym. With these 10 workouts you no longer have an excuse not to workout! Get started today! If you need help, advice or need a personal trainer don’t hesitate to contact me. I’m here to help!

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