Melt Fat: New Workout Programs for the New Year

Get That Refreshed Look & Feel Back

You’ve come across one obstacle after another last year, or maybe that’s just how we all like to justify it right?  Well screw it all, this year is the year you’re going to make changes and make them stick like Caitlyn Jenner’s speech at the Glamour Awards a few months ago!

But all the noise aside, any good New Year’s resolution needs a good plan, one that will actually make you feel a little uncomfortable as it pushes and challenges you but has you melting away body fat and leaving you feel like a new refreshed you.

We’re going to look at 3 different workout programs to get you in shape for the New Year. But just before we do that, here are a few tips to guarantee success with your new routines…

New Workout Programs: 3 Tips to Get Started

• First, it’s important to have a diet plan in place that supports your workout and fitness goals. That’s why if you check out the Nutrition section of this website you will find a ton of amazing recipes to help you do just that, here’s one you’ll love – Healthy Seriously Delicious Recipes for Weight Loss .

• Second, make sure you track your fitness progress. Writing things down in a fitness journal is a great way to stay motivated. And this Fitlosophy Fitbook can help you do just that.

• Finally, consider one or more pre-workout mix to boost your energy and help you get more out of your workouts. To help you out, I’ve reviewed my top picks for Instant Motivation: Best 5 Pre-Workout Drinks.

Now if you’re looking for results quickly and want something solid to follow, check out my recently released 30 Day Body Transformation Challenge where I take your hand and walk you through weekly workout routines and meal plans to get your abs, thighs, butt, arms and chest totally toned up.  Do it in now as I have a time-limited Promo Code “3030” for you to get an additional 30% off this full package.  I’ll also offer a full money back guarantee so if you don’t get the results you want then you’ll have nothing to lose but just fat 🙂

New Workout Programs for the New Year

For all of these workout programs, aim for the appropriate number of sets and repetitions (reps) based on your own fitness level:

Beginner: 2-3 sets of 10-15 reps
Intermediate: 3 sets of 8-12 reps
Advanced: 3-4 sets of 6-10 reps

Workout Program #1 – Total Body Burn

This first workout program requires 3 workout days per week. It’s a total body workout routine to help boost your metabolism and burn fat quickly. Make sure you take one full day of rest between workouts. Ideally, plan this workout on a Monday/Wednesday/Friday schedule.

Total Body Workout (Monday/Wednesday/Friday)

• Dumbbell Deadlift (view exercise)
• Dumbbell Squats (view exercise)
• Lateral Lunge with Dumbbells (view exercise)
• Dumbbell Chest Press (view exercise)
• Barbell Bicep Curls (view exercise)
• Seated Tricep Dumbbell Extension (view exercise)
• Lat Pulldowns (view exercise)
• Back Extensions (view exercise)
• Ab Crunch (view exercise)

Workout Program #2 – Upper/Lower Body Power Split

My second workout program for the new year uses an upper body / lower body split. Perform these 2 workouts back-to-back, take 1 day of rest, and then repeat.

Upper Body Workout (Monday/Thursday)

• Dumbbell Chest Press (view exercise)
• Barbell Bicep Curls (view exercise)
• Incline Dumbbell Chest Press (view exercise)
• Barbell Shoulder Press (view exercise)
• Seated Tricep Dumbbell Extension (view exercise)
• Lat Pulldowns (view exercise)
• One Arm Dumbbell Rows (view exercise)
• Back Extensions (view exercise)

Lower Body Workout (Tuesday/Friday)

• Dumbbell Deadlift (view exercise)
• Dumbbell Squats (view exercise)
• Lateral Lunge with Dumbbells (view exercise)
• Stability Ball Wall Squats (view exercise)
• Standing Calf Press (view exercise)
• Walking Lunges (view exercise)
• Ab Crunch (view exercise)
• Bicycle Crunches (view exercise)

Workout Program #3 – 4-Day Split for Muscle Strength & Size

This last new workout program helps you get a little more focused, and is designed to help you make serious gains in muscle strength and size. All you need is 4 days a week!

Chest & Triceps Workout (Monday)

• Flat Barbell Bench Press (view exercise)
• Decline Barbell Bench Press (view exercise)
• Incline Dumbbell Chest Press (view exercise)
• Dumbbell Chest Flyes (view exercise)
• Close-Grip Bench Press (view exercise)
• Seated Tricep Dumbbell Extension (view exercise)
• Dips (view exercise)

Legs Workout (Tuesday)

• Barbell Deadlift (view exercise)
• Barbell Squats (view exercise)
• Seated Calf Raise (view exercise)
• Leg Press (view exercise)
• Standing Calf Press (view exercise)
• Lunges (view exercise)
• Seated Leg Curl (view exercise)

Back & Biceps Workout (Wednesday)

• Barbell Rows (view exercise)
• Cable Seated Row (view exercise)
• Barbell Bicep Curls (view exercise)
• Cable Lat Pulldown (view exercise)
• One Arm Dumbbell Rows (view exercise)
• Cable Hammer Curls (view exercise)
• Lying down Bicep Curls (view exercise)

Abs & Shoulders workout (Thursday)

• Barbell Shoulder Press (view exercise)
• Shrugs (view exercise)
• Ab Crunch (view exercise)
• Bicycle Crunches (view exercise)
• Lateral Raises (view exercise)
• Russian Twist on Stability Ball (view exercise)
• 60 second Plank on Stability Ball (view exercise)
• Oblique Dumbbell Side Bends (view exercise)

* If you’re looking for a workout program that gets you to the gym more than 4 days a week, simply take a day to rest and start this cycle from the beginning.

Have any questions about these New Workout Programs for the New Year? Please leave a comment below…