Sometimes, we need a kickstart, something to get us moving in a positive direction. Regarding exercise, we know we need to do it, but figuring out where to start is challenging. I’ll try to solve that with my 6-week New Year’s Workout. It’s 18 workouts to get you moving and grooving toward a buff direction.
Whether you haven’t touched a weight in a while or are looking to take your workouts in a new direction, this New Year’s workout will lay a solid foundation to springboard your fitness in 2026.
It will focus on the basics to help you improve your mirror time. Let’s get started.
Who is The New Year’s Workout for?
If you’ve been around gyms and remember performing T-Bar Rows by sticking a barbell into the corner, this workout isn’t for you. But if you got off track during the holiday season, haven’t touched a dumbbell in a few months, or are looking for a workout reset, then it’s for you.
Why?
The following workout is boring—no bells and whistles, no fancy social media-worthy exercises. Although focusing on the basics should never stop, those from the T-bar row era need further simulation. Here, we’re honing in on the basic movements of squat, press, push, pull, hinge, and carry, with mobility and core-stability exercises thrown in for good measure.
Why My New Year Workout Works
I could say, because I said so, but where’s the fun in that?
Almost all workouts will work because doing something is better than doing nothing. But my New Year’s workout: you’ll be training all major muscle groups three times a week with plenty of recovery time in between. Your muscles will become acclimatized to each movement, and you’ll become better at each.
Then, throw in progressive overload, you begin to add strength and muscle, and mirror time improves. I’ll throw in mobility and core moves to aid in workout recovery and help you move better.
After six weeks, you’ll be ready to take on additional workout challenges in 2026.
Next, I’ll explain how it all works.
Workout instructions
Please warm up before each workout. If you don’t have a warm-up, use this one.
Each workout includes two trisets, and you’ll complete 2 to 3 rounds of each. You’ll rest for 1 minute between exercises and 2 minutes at the end of each triset. Some exercises have a rep range, and you’ll start at the lower end. Then, you’ll try to add a rep each week to enjoy the magic of progressive overload.
You’ll rest for 48 hours between workouts, and a Mon-Wed-Fri or Tues-Thurs-Sat schedule works well here. Plugging your workouts into your calendar app will help keep you accountable.
Each week, you’ll try to make each workout more challenging by using the progression methods below because nothing changes if you don’t.
Note: A gym membership will help. If that’s a problem, contact me here for alternatives.
6 Week New Year’s Workout
Let’s get to the good stuff.
Workout A
1A. Elevated Sumo Squat 10-15 reps
1B. Unilateral Floor Press 8-15 reps per side
1C. Finger Pinch Carry 40-60 yards per side
2A. X Band Crossover 15-20 reps per side
2B. Half Kneeling Pull Aparts 10 reps per side
2C. Adductor Rock back 8 reps per side
Workout B
1A. Landmine Split Squat 8-12 reps per side
1B. Side-to-Side Landmine Press 8 per side
1C. Med Ball Slam 8-12 reps
2A. Bodyweight Hip Thrust 12-15 reps
2B. Dumbbell Single Arm Row 10-15 reps per side
2C. Deep Breathing Squat 6 breaths
Workout C
1A. Kettlebell Box Goblet Squat 10-15 reps
1B. Half Kneeling Kettlebell Shoulder Press 8 reps per side
1C. Chin Up Bar Hang 15-30 seconds
2A. TRX Assisted Lateral Lunge 10-15 reps per side
2B. TRX Row 8-15 reps
2C. Band Twist 8 reps per side
Download this workout here.
Progressions
For the rep-range exercises, try to complete one more rep than the week before, starting at the lower end. Then follow this week-by-week progression schedule to keep getting better.
Week One: Perform each exercise with good form and at a controlled tempo.
Two: Pick two exercises in each workout and perform a 3-second lowering for each one for all the reps you perform.
Three: Keep the progression in week two and go up by 5 pounds with one exercise in each workout.
Four: Drop the week-two progression and keep the week-three progression by choosing another exercise to go with the one in week three.
Five: Keep the week four progression and choose one or two additional exercises per workout to increase by 5 pounds. That’s 3-4 exercises with a weight increase since week one.
Week Six: Keep doing the 3 to 4 exercises that you have increased by 5 pounds since week one, and perform a 3-second pause in the bottom position of the elevated Sumo Squat and Goblet Squat, and pause for 15 seconds in the top position of the hip thrust once you finish all the reps. For each exercise with a rep range, do the top end of each one.
Wrapping Up
You don’t need flashy exercise or complex methods to get in shape, only what works. After this 6-week New Year’s workout, you’ll be ready to tackle the rest of your year with gusto.
Flex, you have earned it.
Work With Me Online
Whether you’re just starting or you’re tired of piecing together random YouTube workouts, my online coaching will help you succeed with:
Customized workouts you can do at home.
Mobility routines to reduce stiffness and move better
Expert guidance and progress tracking that fits your lifestyle
Accountability
Click here to get started today.
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