January Jumpstart | Week 2 Workout

Fitness: Workouts

By: // January 11, 2016


So one week of the new year has already passed. How are your fitness goals going? Still with them? If you are- congratulations! You are a rare breed. If you aren’t, or if you just haven’t been able to get started, it’s not too late! Why is it that we treat the first week of January as if it is the only acceptable time to start something and if you miss it, well, I guess you are out of luck. Wrong! Start now because “now” is always a good time to improve your health and fitness.

This is our January Jumpstart challenge. Each week we give you a new 15-minute workout to try. If you haven’t been able to get going, have no fear. We won’t make you go back and catch up. In fact, we recommend you DON’T go back to make up. Just jump in now. Take this workout, do it two or three times this week, and next week you will be ready to move to the next challenge. All you need is a little space and a pair of light to medium dumbbells and something to time yourself with. [If you don’t have a timer, I’m obsessed with the Tabata Pro Timer App because you can set intervals without having to get up and stop your normal phone timer!] This workout contains a three-minute warm up followed by six exercises. You will do each exercise for 45 seconds, resting for 15 seconds in between the moves. Once you finish, repeat the sequence one more time for an awesome 15-minute strength and cardio workout.

Of course, if you desire to try the first week, here is the January Jumpstart Week 1 Workout.

A blue rectangle with the words Week Jumpstart Workout
Start with this easy three-minute warm up: For one minute, lightly squat down and up like you are sitting back in a chair and then standing. For the second minute, jog lightly or march. Finish the warm up with one minute of jumping jacks then go directly to the first exercise.

Alternating Side Lunge with Front Raise

Chris Freytag demonstrating Alternating Side Lunge with Front Raise in a pink tank to with black dumbbellsA) Start with feet hip distance apart and dumbbells resting in front of legs with your arms long.

B) Step out with one leg into a side lunge bringing the knee into a 90-degree angle and lift arms to shoulder height in a front raise.

C) Step back to center and repeat on the other side.

Repeat for 45 seconds then rest for 15 and move directly to the next exercise. Set your dumbbells off to the side.

Globe Hops

Chris Freytag demonstrating Globe Hops in a pink tank topA) Start standing with feet a few inches apart and arms in guard position at the chest, feet together and knees slightly bent.

B) Jump forward, then back, then right, then left –  like directions on a globe: N, S, E, W. Continue jumping NSEW then switch directions half way through to NSEW or front, back, left, right for the second half.

Jump for 45 seconds then rest for 15.  Move directly to the next exercise. Grab your dumbbells again.

Forward Lunge with Bicep Curl

Chis Freytag demonstrating forward lunge with bicep curl in a pink tank top with black dumbbellsA) Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

B) Bring weights in towards shoulders to complete bicep curl, return to start.

C) Step back to start and repeat on the other side.

Continue with lunges for 45 seconds, rest for 15 and move directly to the next exercise. Set your dumbbells off to the side.

High Knees

Chris Freytag demonstrating High Knees in a pink tank topA) Start standing with feet hip distance apart.

B) Lift up one knee as high as it will go and raise the opposite arm, then switch quickly. Continue alternating arms and legs.

Continue high knee lifts for 45 seconds, rest for 15 and move directly to the next exercise. Grab your dumbbells again.

Squat Thrusters

Chris Freytag demonstrating squat thrusters in a pink tank top using black dumbbellsA) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.

B) Using the lower body thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.

Perform squat thrusters for 45 seconds, rest for 15 and move directly to the next exercise. Set your dumbbells off to the side.

 Mountain Climbers

Chris Freytag demonstrating Mountain Climbers in a pink tank topA) Start in a plank position with arms and legs long.

B) Draw in your abdominals and drive one knee into the chest then switch legs quickly.

Perform in a “running” motion for 45 seconds, then rest for 15.

Now, go back to the top (skipping the warm up) and repeat the exercises one more time for a full 15-minute challenge!


Printed from GetHealthyU.com

2 Comments


on January 13, 2015 at 8:18 AM Reply

Chris, Just a couple of questions. What modifications may I use for squats? I have arthritis in my knees and have great difficult performing squats or even getting low enough in a squat position? Second, do you have a tracker that you prefer over others? ie. VivoFit, FitBit, Spark Activitiy Tracker?


    on January 19, 2015 at 4:56 PM Reply

    For trackers, here are two of my faves: http://gethealthyu.com/products/fitness-equipment/ And maybe you could do some of these exercises for your lower body? http://gethealthyu.com/no-squat-no-lunge-booty-workout/



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