It is January, and everyone is all up in your business with their ‘New Year, New Me’ talk. Really though, if you want to change, you do not need to wait for a new year to start. Start right now. The human-made concept of time and the artificial subdivision of said time do not affect your success. The only one able to make a change are you yourself. 

That being said and being the hypocrite that I am, I started a twelve-week fitness program on January 1. No, I did not specifically get it for the new year, but yes, I did take the chance to decide to become a better person. But hey, do as I say, not as I do. 

The program is divided into twelve weeks, with four to five training sessions each. It is based on the HIIT program – and let me tell you, it really feels like someone is repeatedly hitting you in the face. At least for an unfit person like me. Also, I do not use the included meal plan. I prefer to just stay within a calorie deficit. But hey, we all have to start somewhere.

Week 1

For me, week one started with weighing and measuring myself. And since I am trying to always keep it real with you guys, here are my body metrics: 

  • Height: 171 cm
  • Weight: 122,5 kg
  • Hips: 141 cm
  • Belly: 123 cm

I have also taken a ‘before’ picture of myself – but really, I do not want to make you guys suffer this much.

The Workouts (3 Sets Each)

Session 1 – Upper Body:

  • Supergirls (40 sec)
  • Push-Ups (40 sec)
  • Pause (30 sec)
  • Door Pull-Ups (40 sec)
  • Dips (40 sec)
  • Pause (30 sec)
  • Push-Ups (40 sec)
  • Dips (40 sec)
  • Pause (30 sec)

Session 2 – Lower Body:

  • Sumo Squats (40 sec)
  • Hip Thrusts (40 sec)
  • Pause (30 sec)
  • Lunges sideways (40 sec)
  • Leg Raises sideways (40 sec)
  • Pause (30 sec)
  • Back Kicks (40 sec)
  • Lunges (40 sec)
  • Pause (30 sec)

Session 3 – Upper Body/Cardio:

  • Push-Ups (40 sec)
  • Hip Raises (40 sec)
  • Pause (30 sec)
  • The Bug (40 sec)
  • Supergirls (40 sec)
  • Pause (30 sec)
  • Looping Crunches (40 sec)
  • Burpees (40 sec)
  • Pause (30 sec)

Session 4 – Lower Body:

  • Squats (40 sec)
  • Lunges (40 sec)
  • Pause (30 sec)
  • Hip Raises (40 sec)
  • Jumping Lunges (40 sec)
  • Pause (30 sec)
  • Single Legged Deadlift (40 sec)
  • Leg Raises (40 sec)
  • Pause (30 sec)

Now, was it hard to go from zero to working out four times a week? Yes, definitely. I had to substitute exercises more often than I would like to admit. Also, I was so sore, I felt like dying. But was it worth it? Yes, because everything is better than nothing. 

Baby steps, everybody, baby steps.

Are you working out this year? Let me know in the comments!

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