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: 

Elliptical HIIT 

Treadmill HIIT 1 

Treadmill HIIT 2

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: 

Elliptical HIIT 

Treadmill HIIT 1 

Treadmill HIIT 2

Ultimately, HIIT can be performed on any machine, as long as you working hard.

 

WEEK 4 TIP: 

Pay attention to your body. 

 

Week 5 TIP: 

Plan meals in advance

WEEK 6 TIP:

Don’t restrict certain foods
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: 5 sets of 12 reps

WEEK 8: 3 sets of 15 reps

WEEK 9: 4 sets of 8 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: 

Elliptical HIIT 

Treadmill HIIT 1 

Treadmill HIIT 2

Ultimately, HIIT can be performed on any machine, as long as you working hard.



WEEKS 10-12
You have the option of performing full body or upper/lower split workouts.


Beginner: 3 full body workouts or 1-2 each upper/lower workout; 4 30-minute cardio sessions; 2 yoga sessions
Intermediate: 3 full body workouts or 2 each upper/lower workouts; 4 45 minute cardio sessions; 1 HIIT workout, 3 yoga sessions
Advanced: 3 full body workouts or 2 each upper/lower workouts; 2 60-minute cardio sessions; 2 HIIT workout; 3 yoga sessions

*again – these are suggestions – any questions, please ask!



WEEK 10: 3 sets of 20 reps 

WEEK 11: 4 sets of 8 reps 

WEEK 12: 4 sets of 12 reps



Full Body

Walking lunges w/ overhead press on the lunge

Smith machine/bar pullups (underneathe the bar)

Squat w/ stability ball

Seated Row

Step ups

Incline dumbbell chest fly

Angled leg press

Side lateral raise

Seated leg curl

Triceps dips



Upper Body

Smith machine/bar pullups

Seated Row

Incline dumbbell chest fly

Side lateral raise

Triceps dip

Overhead triceps extension



Lower Body

Walking lunges

Angled leg press

Stability ball squat

Seated leg curl

*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

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 4 more times.


HIIT Workouts – 1x per week *examples in previous weeks
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.’


Ultimately, HIIT can be performed on any machine, as long as you working hard.

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15 Responses to “No More Resolutions!”

  1. #
    1
    Anna @ Newlywed, Newly Veg — December 30, 2009 @ 3:57 pm

    WOW– this is awesome! I would love to try to follow this in the New Year!

    Thanks for putting this together, Jessica!

    Reply

  2. #
    2
    Estela @ Weekly Bite — December 30, 2009 @ 4:25 pm

    I’m so excited about this!!

    Reply

  3. #
    3
    Linda — December 30, 2009 @ 4:54 pm

    Ok, I’ll give a try. now let’s see if I can get my butt to the gym!

    Reply

  4. #
    4
    Shelley — December 30, 2009 @ 10:59 pm

    this is such a great idea and im sure many people will benefit from it

    Reply

  5. #
    5
    Averie (LoveVeggiesAndYoga) — December 31, 2009 @ 2:39 am

    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 :)

    Reply

  6. #
    6
    The Candid RD — December 31, 2009 @ 6:31 am

    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.

    Reply

  7. #
    7
    Melinda — December 31, 2009 @ 6:50 am

    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.

    Reply

  8. #
    8
    Kacy — December 31, 2009 @ 7:10 am

    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!

    Reply

  9. #
    9
    Jenny — December 31, 2009 @ 8:23 am

    I am always in need of a new weight lifting move, so i’m definitely going to be using some of your tips!

    Reply

  10. #
    10
    intheskinny — December 31, 2009 @ 3:26 pm

    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. :)

    Reply

  11. #
    11
    Erica @ somesugarandspice — January 5, 2010 @ 4:46 pm

    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!

    Reply

  12. #
    12
    Jolene (www.everydayfoodie.ca) — January 6, 2010 @ 4:58 pm

    I agree with the no resolution attitude!

    Reply

  13. #
    13
    Sarah — March 4, 2010 @ 8:11 pm

    Just wondering….when will the next set of workouts be posted? I started late but just wondering. :)

    Reply

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