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Bro Guide to a New Year's Resolution Workout

 

It happens every year; the New Year's resolution workout. Sure...there are different degrees to which dudes will push themselves from a goal of looking like the Rock to just being happy seeing their dick without using a mirror. The bottom line is that it happens every year. People make a bunch of resolutions of things they want to do, with exercise being near the top, and then fail miserably every year.

Why is that?

There are a few reasons, but generally when a guy gets fired up about an idea or concept he goes balls out right from the start. It doesn't matter if it is a new job, new girlfriend or even a new favorite porn video; the results are typically the same.

A big problem with taking off at a sprint is that fitness is more like a marathon. All that enthusiasm and hard work is great, but often it can lead to soreness and injuries. Plus after a month of hitting the gym five or six days a week you begin to slip back into your old routine of fun, non-work related activities because that much gym time feels a lot like work. So instead, let's keep the resolution but pick a workout that we can actually stick to.

The Program

This program is geared around combining exercise and rest to maximize the body's ability to work using a combination of strength and speed. The end result is stress to fast and slow-twitch muscle fibers which results in muscle growth plus a cardio kick.

The beauty of this program is you get strength, agility and cardio in a workout that you do at most two or three times a week, which leaves plenty of time for masturbating, binge drinking or whatever it is you like to fill time with.

Do supersets for each group (1s, 2s, 3s, etc) taking 30 seconds of rest after the first exercise and 90 seconds after the second. After doing all your sets in a group move to the next set.

·       1a. Lateral Squat - 3 sets of 6 reps - Using dumbbells you start with a wide stance. Lean to the left with the right leg straight and squat down and back up before repeating with the other side to complete one rep.

·       1b. Low Box Lateral Shuffle - 3 sets of 12 reps - Stand with a box to your left side. Start by stepping up on the box with your left foot. Push off and up with your left foot to jump over the box, landing with your right foot on the box and left foot over it, on the ground. Repeat the shuffle back the other way for one repetition. Hold dumbbells in your hands for added resistance if needed.

·       2a. Dumbbell Bench Press - 3 sets of 6 reps - Use a flat or low incline bench and do slow, controlled reps.

·       2b. Explosive Push-Up - 3 sets of 12 reps - Go down slow and push hard on the ground to explode past the starting position if possible.

·       3a. Dumbbell Deadlift - 3 sets of 6 reps - Start standing upright with a flat back and slight bend at the knees, perform deadlifts slowly bringing the dumbbells down to the mid-shin and then back up. Form is more important than weight.

·       3b. High Box Jump - 3 sets of 12 reps - Standing behind a box, jump up onto it using both feet. If the exercise is too easy then use a higher box.

·       4a. Chin-ups - 3 sets of 6 reps - If you can do more, then do more or add weight.

·       4b. Straight Arm Pullovers - 3 sets of 12 reps - Lie flat on a bench and use a dumbbell for these. Take big, deep breaths as you do each rep.

·       5a. Swiss Ball Crunches - 3 sets of 25 reps - Perform crunches while sitting on a Swiss Ball.

·       5b. Cable Woodchopper - 3 sets of 15 reps (per side) - Use a rope extension off a high cable attachment. Crunch your body down and twist your elbow towards the opposite knee.

Always take one full day of rest between workouts and no more than three workouts a week. If you feel tired or sore, take an extra day. Make sure to drink lots of water, increase your protein and green vegetable intake and cut back on sugars and processed foods. If you are going to eat crap try and keep it at lunch and only one or two nights a week.

This New Year's resolution workout will get you in shape and keep you in shape without killing you or keeping you in the gym all day.