The 6 Week New Year – New You Program

New Year :  New You 

Waiting till January to start getting in shape is one of the biggest mistakes you can make, especially if you’ve been putting off your fitness  goals for awhile.  Getting fit, losing belly fat, and improving your energy comes down to habits and routines.  Habits and routines take time to build, so by putting off your fitness goals you’re doing 2 things.  One, you’re making your bad habits and routines a bigger part of your life AND you’re setting yourself up for an uphill battle when it comes to implementing good habits.  Well it’s time to say “screw that!”  

This 6 Week New Year New You program will help get you set up for January success.  This will serve as a “prep” program to ensure you have a good baseline going into the New Year.  You’ll drop some pounds and bodyfat for sure, but more importantly you’ll have created some new habits and routines that will serve you extremely well when the New Year rolls around.


6 Week Workout Split : 3 Full Body Workouts Per Week

The first step in the program is committing to a manageable workout routine.  For the purpose of building consistent habits – this 6 week program will start with 3 Full Body workouts per week.  This is NOT the only workout split you can follow, but to keep things simple – you’ll hit the gym or do a home workout 3 times per week that hits the entire body each time.


What Days of the Week Should You Workout ?

Our suggestion is to train Monday, Wednesday and Friday.  However, you can do any 3 days of the week that work best for you.  We suggest having 1 rest day in between each workout at a minimum.  If you’re worried about resting too much, don’t worry, we will have “active rest” protocols later in the program.

Workout 1 (Full Body) – Gym 

Warm Up – 5-10 minutes on bike, treadmill or row machine

Rest 90 seconds between sets

  1. Squats (with bar, dumbbells or body weight) 3 sets of 8-10 reps
  2. Seated Cable Rows 3 sets of 10-12 reps
  3. Incline Dumbbell Chest Press 3 sets of 10-12 reps
  4. Rear Delt Machine Flys 2 sets of 10-15 reps
  5. Lying Leg Curls 2 sets of 10-15 reps
  6. Planks 3 sets of 30 second holds


Workout 1  (Full Body) – Home Version 

Warm Up: Jumping Jacks (20 reps) , Push ups ( 5 reps) , Squats (5 reps) x 4 rounds

Rest 45-60 seconds between sets

  1. Bodyweight Squats for 1 minute – 3 sets
  2. Push Ups – max reps – 3 sets
  3. Single Leg Glute Raises for 1 minute each side – 3 sets
  4. Side Planks – 30 seconds each side – 3 sets
  5. Burpees 3 sets of 10 reps

Workout 2 (Full Body) – Gym

Warm Up: 5-10 minutes on bike, treadmill or row machine

Rest 90 seconds between sets

  1. Flat Bench Press 3 sets of 8-10
  2. Underhand Pulldowns 3 sets of 10-12
  3. Walking Lunges with Dumbbells 3 sets of 10 each leg
  4. Seated Dumbbell Shoulder Press 2 sets of 10-12
  5. Standing Dumbbell Curls 2 sets of 10 each arm
  6. Rope Tricep Pushdowns 2 sets of 10-12


Workout 2 (Full Body) – Home Version

Warm Up: Skipping Rope or Jumping Jacks for 3-5 minutes

Rest 45-60 seconds between sets

  1. Feet Elevated Push Ups 3 sets of 10
  2. Bodyweight Dips on Chair or Floor 3 sets of 10-12
  3. Reverse Lunges 3 sets of 10-12 each leg
  4. Bear Crawls 3 sets of 10 yards and back
  5. Exercise Band Rows 3 sets of 12-15

Workout 3 (Full Body) – Gym

Warm Up: 5 minutes on stepmill, eliptical, or row machine

Rest: 60-90 seconds between sets

  1. Deadlifts 3 sets of 6-8 reps
  2. Standing Dumbbell Shoulder Press 3 sets of 10
  3. One Arm Dumbbell Rows 3 sets of 10 each arm
  4. Standing Calf Raises 3 sets of 10-12
  5. Dumbbell Hammer Curls 2 sets of 10 each arm
  6. Bench Dips 2 sets of 10-12

Workout 3 (Full Body) – Home Version

Warm Up: 5 push ups, 5 squats, 5 burpees (4 rounds)

Rest: 45-60 seconds between sets

  1. Close Grip Push Ups 3 sets of 10
  2. Squat Jumps 3 sets of 10-12
  3. Exercise Band Pulldowns 3 sets of 15
  4. Bulgarian Split Squats 2 sets of 12 each leg
  5. Back Bridge Hold 3 sets of 20 seconds
  6. Bodyweight Dips 3 sets of 10-12

 There you have it!  Phase 1 of the 6 Week New Year New You Prep Plan is all laid out for you. Now it’s up to you to take action and start training.  Stay tuned for the nutrition and “active rest” protocols, plus a few more surprises coming your way!

Workout of the Week – Badass Upper Body

Josiah Novak

This Workout of the Week is an Upper Body focused workout that will push muscle growth and help boost your metabolism.

We kick off the workout of the week with some hypertrophy work. We also will include some mobility work in between sets.

Finally, we wrap things up with some metabolic conditioning!

I always suggest starting your workout with a proper warm up.  Fellow fitness expert Matt Ogus has an awesome video walking you through an Upper Body warm up.  Check it out below

After we are all warmed up – lets jump into our first superset.

Superset #1: 

  • Standing Barbell Military Press  4 sets of 10-12
  • Pull-ups 4 sets of 10 – 12

Rest between exercises: minimal (whatever time needed to get to the next exercise)

Rest between sets: 60 seconds

Superset #2

  • Incline Dumbbell Press 3 sets of 10-12
  • T- Bar Rows 3 sets of 10-12
  • After each superset complete 10 reps of Wall Slides 

Rest between exercises: Minimal to none

Rest between sets: 60 seconds MAX

After you’ve knocked out 2 groups of supersets we are going to end the lifting portion of the workout with a Density set.  You’ll set the clock for 8 minutes and complete as many rounds of the following 3 exercises as you can.

OK Now for the FUN PART!  🙂  METCON TIME!

I call this one “Dumb and Dumber”

Equipment Needed: Bodyweight

Instructions: Complete all reps in 8 minutes or less

The Circuit:

60 Mountain Climbers

50 Jumping Jacks

40 Skater Hops

30 Squats

20 Toe Touches

10 Burpees

Ok that’s it!  Enjoy!