dumbell squats

It seems only appropriate that as the New Year closes in, I’d write a workout to keep you all on track.

Usually this is the time of year when most people slack off in their workout and eating regimens. I’m sure you all know what I mean! Office parties, family gatherings and the end of year workload all take their toll – and it just becomes easier to wait until the 1st of January to get into shape.

But not here at Angry Trainer Fitness! Remember if you set up good habits now you’ll be in a much stronger position come the start of the year.

So with this in mind I’ve written these short workouts to help keep you focused and strong right up to the New Year.

This is a full body program comprised of 4 different workouts that you can use over the next 3 weeks. I’ve also structured the workouts to be right around 30 minutes long – after all, I know this month is tough with traveling and family visits.

So what are you waiting for – get going!


The 12 Days Of Fitness Workout

Warmup, All days – Combo Jump Rope; Med Ball Chops, Squat Thrusts

Day # 1 / Strength

1. Dumbbell Chest Press x 15 reps.

2. Dumbbell T-Squares x 15 each side (Lift dumbbell off the floor with traveling arm)

3. Dumbbell Squats x 15 reps

4. Seated Cable Row x 15 reps

5. Dumbbell Deadlifts x 15 reps

Rest 30 Seconds between, total of 3 circuits; 15 sets

Day # 2 / Calisthenics / 20 seconds rest between / All for 1 Minute

1. 100 Jumping Jacks

2. High Knees

3. Jump Rope

4. Burpees

5. Mountain Climbers

6. V- Ups

Rest 1 minute between, total of 3 circuits; 18 sets

Day # 3 / Functional Blast

1. T – Squares x 15 reps each way

2. Mountain Climbers x 30 seconds

3. One Legged Deadlift x 10 each leg

4. Bird Dogs  x 15 reps each side (check out my Top 10: Mat Exercises Video for details of how to perform these)

5. Reverse sitting x 15 reps

6. Medicine Ball Chops x 15 each way

7. Squat Jumps x 30

8. One Legged Bench Squat x 15 reps

9. Plank Triceps Up Downs x 15 reps each arm

10. Shoulder Taps x 30 seconds

Rest 1 minute between sets, total of 2 sets

Day # 4 Combination

1. Dumbbell Squat & Shoulder Press x 10 reps

2. Pushups w/ alternating knee forward x 14 reps

3. Dumbbell Deadlift x 10 reps

4. Sit – Ups x 30 seconds

5. Kettlebell Swing x 30 reps

Rest 45 seconds and repeat one more time

6. Dumbbell Reverse Lunge & Biceps Curl x 15 each reps side

7. Jump Rope x 30 seconds SPRINT

8. Triceps Dips x FAILURE

9. Dumbbell Side Lunge w/ Side lateral x 10 reps each way

10. Box Jumps x 30 seconds

Rest 45 seconds and repeat one more time; 20 sets total

There you have it! These 4 workouts train all of the key components of fitness; strength, balance/stability, core, flexibility and cardiovascular and endurance conditioning.

This is a simple plug and play program – just print the workouts and take them to the gym or your workout days. And I’d suggest you switch the order up, so one week run through the exercises in the order I’ve written, the next start with day 4 and go backwards, and in the last week, try starting with day 2 or 3.

As usual if you don’t know what any of the exercises are just give them a Google and you’ll be able to find a simple demonstration. Or you can just drop me a line in the comments section below and I can explain them for you (By the way we will have a lot more videos coming in the New Year with full demonstrations / workouts – it’s definitely something we’re working on here at the site)

I know this time of year can be challenging to stay driven and committed to a workout regimen. But trust me, it’s NOT the time to slack off! If you do you’ll find yourself 10 pounds heavier and facing an uphill battle come January 1st!

So give this program a go and let me know how you like it!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.