Hey Babe,
I’m just here to remind you that, the summer-body that you want is made in the winter.
To help you get a head start on your New Year’s fitness resolution, I have created your workout plan for the next 30 days. Organized day by day, with detailed descriptions for each exercise. You can print or use this as a guide for your daily workouts. Each session begins with a 10-15 minute cardio warm-up session, focusing on strength training for abs, thighs, and glutes, and ends with a 10-minute stretch.
Daily Format
10-Minute Warm-Up Cardio:
Jump rope, brisk walking, cycling, or treadmill at moderate intensity.
Targeted Strength Training:
Focused exercises for abs, thighs, and butt.
10-Minute Stretch:
Post-workout stretching to enhance recovery.
Weekly Structure
Day 1-3, 5-6:
Strength + Cardio + Stretch
Day 4:
Active Recovery (light yoga or a walk)
Day 7:
Rest
Week 1: Abs and Glutes Focus
Day 1: Abs & Glutes
- 10-Minute Warm-Up: Brisk walk, jump rope, or jogging
- Workout:
- Glute Bridges (3 sets of 12 reps): Lie on your back, knees bent, and feet flat. Squeeze glutes and lift hips off the floor. Lower slowly.
- Bicycle Crunches (3 sets of 20 reps): Lie flat, hands behind head. Bring elbow to opposite knee, alternating sides.
- Donkey Kicks (3 sets of 15 reps per leg): On all fours, kick one leg straight back, squeezing glutes.
- Stretch: Cat-cow stretch, seated forward bend, butterfly stretch.
Day 2: Thighs & Core
- 10-Minute Warm-Up: Jump rope or cycling.
- Workout:
- Bodyweight Squats (3 sets of 15 reps): Stand feet shoulder-width apart, lower hips back, and push through heels to stand.
- Leg Raises (3 sets of 12 reps): Lie flat, lift both legs up to 90°, then lower without touching the floor.
- Side Plank (Hold for 15–30 seconds per side): Lie on your side, prop on forearm, lift hips off the ground.
- Stretch: Standing hamstring stretch, quad stretch, child’s pose.
Day 3: Glutes & Thighs
- 10-Minute Warm-Up: Brisk walking or stair climbing.
- Workout:
- Step-Ups (3 sets of 10 reps per leg): Step onto a sturdy surface, alternate legs.
- Fire Hydrants (3 sets of 12 reps per leg): On all fours, lift one leg out to the side at a 90° angle.
- Jump Squats (3 sets of 10 reps): Perform a squat, then jump explosively and land softly.
- Stretch: Hip flexor stretch, pigeon pose, standing side stretch.
Day 4: Active Recovery
- Activity: Light yoga or a 20-minute walk.
- Stretch: Focus on full-body stretching.
Day 5: Core & Glutes
- 10-Minute Warm-Up: Elliptical or light jogging.
- Workout:
- Flutter Kicks (3 sets of 20 reps): Lie on back, lift legs slightly off the floor, alternate kicking.
- Weighted Glute Bridges (3 sets of 12 reps): Place a dumbbell on hips, perform standard glute bridges.
- Mountain Climbers (3 sets of 30 seconds): From plank, alternate driving knees toward chest quickly.
- Stretch: Cobra stretch, seated spinal twist, calf stretch.
Day 6: Thighs & Core
- 10-Minute Warm-Up: High knees or jogging.
- Workout:
- Lunges (3 sets of 10 reps per leg): Step forward, lower hips until both knees are at 90°, return to start.
- Plank With Leg Lifts (3 sets of 10 reps per leg): From plank, lift one leg, hold briefly, then switch.
- Russian Twists (3 sets of 15 reps per side): Sit with knees bent, lean back, twist side to side.
- Stretch: Hamstring stretch, butterfly stretch, standing quad stretch.
Day 7: Rest
Take the day off to let your body recover.
👉 Download the Planner Here Let’s crush those goals, one day at a time! 💪
Week 2: Building Strength and Endurance
Day 1: Abs & Glutes
- 10-Minute Warm Up: Brisk walk or light jog.
- Workout:
- Glute Bridges (4 sets of 12 reps): Squeeze glutes at the top for an extra count.
- Bicycle Crunches (3 sets of 25 reps): Keep your lower back pressed into the floor.
- Donkey Kicks With Pulse (3 sets of 15 reps per leg): After each kick, pulse your leg up twice.
- Stretch: Cat-cow, seated forward bend, pigeon pose.
Day 2: Thighs & Core
- 10-Minute Warm Up: Cycling or jump rope.
- Workout:
- Bodyweight Squats With Hold (4 sets of 15 reps): Hold for 5 seconds at the bottom of each squat.
- Leg Raises (4 sets of 12 reps): Add a pause at the top for extra core engagement.
- Side Plank With Hip Dip (Hold 20–30 seconds, 3 reps per side): Lower and lift your hips slowly.
- Stretch: Standing hamstring stretch, butterfly stretch, child’s pose.
Day 3: Glutes & Thighs
- 10-Minute Warm Up: Stair climbing or walking with incline.
- Workout:
- Step-Ups (4 sets of 12 reps per leg): Add light weights or dumbbells if available.
- Fire Hydrants With Resistance Band (3 sets of 15 reps per leg): Add a resistance band for more intensity.
- Jump Squats With Reach (3 sets of 12 reps): Reach overhead at the top of each jump.
- Stretch: Hip flexor stretch, standing side stretch, calf stretch.
Day 4: Active Recovery
- Activity: Yoga or a 30-minute walk.
- Stretch: Full-body stretches with a focus on hamstrings, hip flexors, and shoulders.
Day 5: Core & Glutes
- 10-Minute Warm Up: Elliptical or dancing to favorite music.
- Workout:
- Flutter Kicks With Hold (4 sets of 20 reps): Hold your legs in the hover position for 5 seconds after each set.
- Weighted Glute Bridges With Band (4 sets of 12 reps): Place a resistance band around your thighs and add a dumbbell to hips.
- Mountain Climbers With Twist (3 sets of 30 seconds): Twist your knees toward the opposite elbow.
- Stretch: Cobra stretch, seated spinal twist, hip flexor stretch.
Day 6: Thighs & Core
- 10-Minute Warm Up: High knees or light jogging.
- Workout:
- Lunges With Twist (4 sets of 10 reps per leg): Add a torso twist at the bottom of each lunge.
- Plank With Shoulder Taps (3 sets of 20 taps): Keep hips stable as you alternate tapping shoulders.
- Russian Twists With Weight (4 sets of 15 reps per side): Use a light dumbbell or medicine ball.
- Stretch: Standing quad stretch, hamstring stretch, downward dog.
Day 7: Rest or Active Recovery
Take the day off or opt for a gentle yoga session.
👉 Download the Planner Here Let’s crush those goals, one day at a time! 💪
Week 3: Progressive Overload
Day 1: Abs & Glutes
- Warm-Up: 15 minutes brisk walk or stair climbing.
- Workout:
- Glute Bridges With March (5 sets of 12 reps): At the top of the bridge, alternate lifting each leg.
- Bicycle Crunches With Hold (4 sets of 25 reps): Hold the elbow-to-knee position for 2 seconds.
- Donkey Kicks With Resistance Band (4 sets of 15 reps per leg): Use a resistance band for added difficulty.
- Stretch: Cat-cow, cobra stretch, pigeon pose.
Day 2: Thighs & Core
- Warm-Up: 15 minutes jump rope or cycling.
- Workout:
- Bodyweight Squats With Pulse (5 sets of 15 reps): Add a small pulse at the bottom before coming up.
- Leg Raises With Band (4 sets of 12 reps): Add a resistance band around your thighs for tension.
- Side Plank With Leg Lift (Hold 30 seconds, 3 reps per side): Lift your top leg while holding the side plank.
- Stretch: Standing quad stretch, butterfly stretch, seated forward bend.
Day 3: Glutes & Thighs
- Warm-Up: 15 minutes stair climbing or incline walking.
- Workout:
- Weighted Step-Ups (4 sets of 12 reps per leg): Use dumbbells for extra resistance.
- Fire Hydrants With Band and Hold (4 sets of 15 reps per leg): Hold for 3 seconds at the top of each lift.
- Jump Squats With Reach and Hold (4 sets of 12 reps): Hold the squat for 2 seconds before jumping.
- Stretch: Hamstring stretch, hip flexor stretch, downward dog.
Day 4: Active Recovery
- Activity: 30–40 minutes of yoga or low-intensity walking.
- Stretch: Full-body stretch focusing on glutes, hamstrings, and shoulders.
Day 5: Core & Glutes
- Warm-Up: 15 minutes elliptical or dance-based cardio.
- Workout:
- Flutter Kicks With Hold (5 sets of 20 reps): Hold in the hover position for 10 seconds after each set.
- Weighted Glute Bridges With Pulse (5 sets of 12 reps): Add a pulse at the top before lowering.
- Mountain Climbers With Resistance Band (4 sets of 30 seconds): Place a band around your thighs for added intensity.
- Stretch: Cobra stretch, seated spinal twist, hip flexor stretch.
Day 6: Thighs & Core
- Warm-Up: 15 minutes jogging or high knees.
- Workout:
- Lunges With Overhead Reach (5 sets of 10 reps per leg): Hold a dumbbell overhead to challenge balance.
- Plank With Alternating Knee Taps (4 sets of 20 reps): Tap each knee to the ground while keeping your core tight.
- Russian Twists With Weighted Hold (5 sets of 15 reps per side): Hold the twist for 2 seconds before switching sides.
- Stretch: Standing hamstring stretch, downward dog, child’s pose.
Day 7: Rest or Active Recovery
Take the day off or enjoy a restorative yoga session.
👉 Download the Planner Here Let’s crush those goals, one day at a time! 💪
Week 4: Final Push
Day 1: Abs & Glutes
- Warm-Up: 15 minutes brisk walking or light jogging.
- Workout:
- Glute Bridges With Weighted Hold (5 sets of 15 reps): Hold at the top for 5 seconds.
- Bicycle Crunches With Pause (4 sets of 30 reps): Pause and squeeze at the twist.
- Donkey Kicks With Mini Band (4 sets of 15 reps per leg): Add pulses after each kick.
- Stretch: Cat-cow, seated forward bend, pigeon pose.
Day 2: Thighs & Core
- Warm-Up: 15 minutes stair climbing or jump rope.
- Workout:
- Squat to Side Kick (5 sets of 12 reps per side): Kick to the side after each squat.
- Leg Raises With Hip Lift (4 sets of 12 reps): Add a small hip lift at the top.
- Side Plank With Reach Under (Hold 30–45 seconds, 3 reps per side): Thread your arm under your body during each hold.
- Stretch: Butterfly stretch, standing quad stretch, child’s pose.
Day 3: Glutes & Thighs
- Warm-Up: 15 minutes incline walking or cycling.
- Workout:
- Step-Ups With Weighted Curl (5 sets of 12 reps per leg): Add a bicep curl at the top of each step.
- Fire Hydrants With Resistance Pulse (4 sets of 15 reps per leg): Pulse 3 times at the top of each lift.
- Jump Squats With Hold and Pulse (5 sets of 15 reps): Add a pulse and hold at the bottom.
- Stretch: Standing side stretch, hip flexor stretch, hamstring stretch.
Day 4: Active Recovery
- Activity: Yoga, stretching, or a long walk.
- Stretch: Full-body stretches focusing on hamstrings, glutes, and shoulders.
Day 5: Core & Glutes
- Warm-Up: 15 minutes elliptical or jogging.
- Workout:
- Flutter Kicks With Extended Hold (5 sets of 25 reps): Hold in hover for 15 seconds at the end of each set.
- Weighted Glute Bridges With Pause (5 sets of 15 reps): Pause for 3 seconds at the top of each lift.
- Mountain Climbers With Twist and Band (5 sets of 30 seconds): Add a twist with your knees.
- Stretch: Cobra stretch, seated spinal twist, hip flexor stretch.
Day 6: Thighs & Core
- Warm-Up: 15 minutes cycling or jump rope.
- Workout:
- Lunges With Weighted Rotation (5 sets of 12 reps per leg): Rotate your torso while lunging.
- Plank With Shoulder Reach (4 sets of 20 taps): Tap in front of you instead of your shoulders.
- Russian Twists With Pause (5 sets of 20 reps): Pause and squeeze at each twist.
- Stretch: Butterfly stretch, downward dog, standing hamstring stretch.
👉 Download the Planner Here Let’s crush those goals, one day at a time! 💪
