January is already off to a start, but if you’re still on the fence about how to get going, here's a workout that will set the tone for the rest of the year.
Trainer Matt Fox brings you this one-dumbbell workout you can complete from the comfort of your home – no gym necessary. He recommends you complete the workout with a weight that challenges you, and says you can do this as a complete session or as a finisher. Personally, he does it after a run, but to us this session is painful enough.
Let’s get to it.
Complete 150 reps of goblet squats. Every time you need to stop, hit the floor with 10 burpees. Aim for minimal rest. You're done when your squats are done.
Goblet Squat x 150 Reps
Start chipping away at 150 reps of goblet squats. Hold the dumbbell with both hands in front of your chest, under your chin. Keep your chest proud and have your feet slightly wider than your hips. With your weight in your heels, sit your hips down into a low squat position. Reverse the movement and choose a steady pace.
Burpee x 10 reps
Reach down to the floor and jump your feet back into a high-plank position. Perform a press up and lower your chest to the floor. Shoot the feet towards your hands so that you are in a crouched position. Finish by explosively jumping as high as you can with your hands above your head. If you need to regress the movement, perform a press up with your knees down and step the feet back in.
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