Dec 30 2009
No More Resolutions!
Welcome! 
I am a firm believe in making changes, not excuses! While I may have other goals to reach in the new year, I think we should all take hold of our fitness the moment we get the chance – which is now!
We never know what the next day, month or year will bring, and I believe in living our healthiest lives to the fullest, starting immediately. No need to wait – make a small change today!
No More Resolutions will go for 12 weeks, and gradually get a bit more difficult. I have suggestions for advanced, intermediate, and beginner exercisers, as well as once-a-week-workouts that can be done. Each workout will be performed for 3 weeks, with the repetitions changing.
With that being said, no single plan fits everybody, and I caution you to pay the most attention to how you feel.
I will never be posting a weight to lift, because that is up to YOU. I will tell you one thing – make it challenging. It should be difficult when you reach the final few repetitions.
Give it your all.
Starting the first week of January, detailed nutrition tips + goals + info will be posted for each week. Check out Estela’s blog for great reasons not to diet in the new year.
Any more questions ? Please email me at merchant.jessica@gmail.com.
WEEKS 1-3
You have the option of performing full body or upper/lower split workouts.
Beginner: 1-2 full body workouts or 1 each upper/lower workout; 2 30-minute cardio sessions; 1 yoga session
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 3 30- minute cardio sessions; 1 HIIT workout, 2 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 3 30-minute cardio sessions; 1 HIIT workout; 2-3 yoga sessions
*again – these are suggestions – any questions, please ask!
WEEK 1: 4 sets of 15 reps
WEEK 2: 3 sets of 8 reps
WEEK 3: 4 sets of 10 reps
Full Body
Alternating front lunges
Lat pulldown
Stability ball squats
Stability ball DB chest press
Stiff legged deadlift or hamstring curl
Seated row
Side lateral raises
Upper Body
Lat pulldown
DB chest press
Seated row
Side lateral raise
Pushups
Lower Body
Alternating front lunges
Stability ball squats
Deadlift or hamstring curl
Leg extension
*intermediate/advanced exercisers can add in the following to each workout: step ups, side lunges, chest flyes, front pulldowns.
Functional Workout + Some Plyos – Perform 1x a week
60 seconds jumping jacks
20 burpees
10 squat jumps
60 second plank
REST 2 minutes
10 box jumps
20 overhead throws w/ medicine ball
10 plyo pushups
60 seconds Russian twists w/ medicine ball
REST 2 minutes
60 seconds box push offs
45 seconds mountain climbers
20 triceps dips
20 v-sit ups
REPEAT 3 more times
HIIT Workouts – 1x per week
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’
Here are some previous HIIT workouts:
Ultimately, HIIT can be performed on any machine, as long as you working hard.
And of course, add in any additional core work as you feel is needed, but remember – abs are made in the kitchen!
If you are unsure of an exercise, please ask! Most of these workouts can all be done without a gym – you need a few dumbbells and resistance bands.
WEEK 1 TIPS:
Eat When You’re Hungry, Stop When Satisfied.
Make water your beverage of choice!
WEEK 2 TIPS:
Break Mindless Eating Routines
Eat your fiber!
WEEK 3 TIPS:
Meal Timing – are you letting too much time go inbetween meals?
Portion Control
WEEKS 4-6
You have the option of performing full body or upper/lower split workouts.
Beginner: 2-3 full body workouts or 1 each upper/lower workout; 3 30-minute cardio sessions; 2 yoga sessions
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 3 45- minute cardio sessions; 1 HIIT workout, 2-3 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 2 45-minute cardio sessions; 2 HIIT workout; 3 yoga sessions
*again – these are suggestions – any questions, please ask!
WEEK 4: 3 sets of 10 reps
WEEK 5: 4 sets of 15 reps
WEEK 6: 4 sets of 8 reps
Full Body
Walking lunges
Pullups/Assisted pullups
Step Ups
Stability ball DB chest fly
90 second wall sit
Stability Ball hamstring curl
Overhead dumbbell press
Bent over row
Triceps dip
Upper Body
Pullups
DB chest fly
1 arm-row
Overhead shoulder press
Biceps curl
Lower Body
Walking lunges
Step ups
90 second wall sit
Stability ball hamstring curl
Leg extension
*intermediate/advanced exercisers can add in the following to each workout: reverse lunges, side lunges, chest presses, front pulldowns.
Functional Workout + Some Plyos – Perform 1x a week
30 second sprint (treadmill, outdoor, aerobic room)
20 walking lunges
15 burpees
5 bear crawls forward, 5 back
10 pushups
12 squat jumps
12 box jumps
12 split jumps
60 second mountain climbers
5 dive bomber pushups
5 tuck jumps
40 jumping jacks
30 second sprint
REPEAT 3 more times
HIIT Workouts – 1x per week
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’
Here are some previous HIIT workouts:
Ultimately, HIIT can be performed on any machine, as long as you working hard.
WEEK 4 TIP:
Week 5 TIP:
WEEK 6 TIP:
WEEKS 7-9
You have the option of performing full body or upper/lower split workouts.
Beginner: 3 full body workouts or 1 each upper/lower workout; 3 45-minute cardio sessions; 2 yoga sessions
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 3 45 minute cardio sessions; 1 HIIT workout, 3 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 2 45-minute cardio sessions; 2 HIIT workout; 3 yoga sessions
*again – these are suggestions – any questions, please ask!
WEEK 7: 3 sets of 20 reps
WEEK 8: 4 sets of 8 reps
WEEK 9: 4 sets of 12 reps
Full Body
Walking lunges w/ knee raise
Pullups/Assisted pullups
Side lunge w/ overhead press using medicine ball
Seated Row
Stability Ball Squat + 15 squat pulses at end
Incline dumbbell chest press
Stiff legged deadlift
Rear delt fly
Leg extension
Seated incline bicep curls
Upper Body
Pullups
Seated Row
Incline dumbbell chest press
Rear delt fly
Seated incline biceps curl
Overhead triceps extension
Lower Body
Walking lunges w/ knee raise
Side lunges w/ tap to floor
Stability ball squat + 15 pulses
Stiff legged deadlift
Leg extension
*intermediate/advanced exercisers can add in the following to each workout: reverse lunges, foward lunges, chest flys, front pulldowns.
Functional Workout + Some Plyos – Perform 1x a week
20 seconds jump rope
10 pushups
3 bear crawls to the right, 3 to the left
20 walking lunges
10 split jumps (jumping lunges, switch legs)
60 seconds jump rope
10 box jumps
10 long jumps
10 staggered pushups (10 each side)
5 plyo pushups
10 burpees
REPEAT 3 more times
HIIT Workouts – 1x per week
Remember – HIIT is not your average interval workout! It is short bursts of activity. Much shorter than 1 minute long – true HIIT occurs in 15-35 second intervals. Only perform HIIT if you are in excellent condition, supervised, and are ready for a booty-kickin.’
Here are some previous HIIT workouts:
Ultimately, HIIT can be performed on any machine, as long as you working hard.
WOW– this is awesome! I would love to try to follow this in the New Year!
Thanks for putting this together, Jessica!
I’m so excited about this!!
Ok, I’ll give a try. now let’s see if I can get my butt to the gym!
this is such a great idea and im sure many people will benefit from it
Love the no more resolutions talk!! And thx for your great pina peach colada comment
I’ve been up for 26 hrs. I am truly insane. Get home after 3+ weeks away, go groc shopping at 1am, unpack everyone, do the mail, and then crack the google reader. Yes, I love my bloggie friends
When I used to work at a weight loss center I swear people would come in the WEEK of the new year and say, “Well, I decided I Was going to start dieting this week, and the last two months have been a free-for-all!” They basically aid they allowed themselves to do whatever they wanted, just because they planned to start dieting the first of the year. LAME!! I love your attitude
HAve a Happy New Year’s Eve! And, a safe one of course.
Sounds like a good plan. I goals for next year, at least to focus on for the first 3 months, is to exercise 4 times a week. I love to work out, but I never have time, so I will make more time. Sadly, I think it may mean less sleep, but I need to exercise more. I like small goals instead of big yearly goals, since they are more acheivable and there is always a light at the end of the tunnel. After I get my 4 workouts in, I plan on running more and will eventual set some goals for that.
Yay, I’m excited about this. I think I’ll be getting a gym again in Jan, so I will take these workouts with me
I’ll be getting a late start due to the vacation but I’m pumped and ready to go!
I am always in need of a new weight lifting move, so i’m definitely going to be using some of your tips!
These workouts look great! I can’t wait to try to incorporate some of them into my routine. I especially like the HIIT links too.
wow I absolutely love this idea. I am definately going to have to join in. I am getting married in October, and think this is just what I need!
I agree with the no resolution attitude!
[...] Click here for Jessica’s No More Resolutions Workout! [...]
[...] I searched around for a while, and I finally came across what I feel is a great workout program on one of the blogs I frequent, HowSweetEats.com. [...]
Just wondering….when will the next set of workouts be posted? I started late but just wondering.