N.E.W. Y.E.A.R. bodyweight 2024 workout

New Year Same Themed Workouts. 

'Enjoy' This N.E.W. Y.E.A.R. Bodyweight 2024 Workout.. might as well call it a New Year AB Workout but ..  We'll see what you think.   

Navasana - Boat Pose
1 set x 24 sec
Elbow Plank
1 set x 24 Seconds
Wall Sit
1 set x 24 Seconds
Ys
1 set x Ys x 24
Elbow Side Plank
1 set x Left 24 Seconds
Elbow Side Plank
1 set x Right 24 Seconds
Ab Crunch
1 set x 24
Reverse Crunch
1 set x 24

Navasana

Instructions

1.  Sit on the floor with the knees bent and the heels touching the floor.

2.  Cross your arms on the chest and keep them relaxed.

3.  Hinge at the hips so that your torso leans back to a 30-degree incline (or lean back as far as possible while keeping the back straight).

​4.  You MAY Progress to "Full" Navasana Or Boat Pose if you feel comfortable.

Elbow Plank

Instructions:

1.  Lie face down on a mat with elbows resting on the floor next to your chest, palms facing forward or in a fist position, feet together.

2.  Push your body off the floor in a push-up position with your body resting on elbows or hands.

3.  Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position.

Wall Sit

Instructions:

1.  When performing this exercise, ensure your knees don’t move forward past your toes.

2.  Try to keep your knees at 90 degrees and hold.

Y Raises

Instructions:

1.  For this corrective exercise, it’s important to keep your shoulder blades back and down. It’s called scapular setting.

2.  The “Y” is out at 45 degrees, again put your shoulder blades down.

3.  To do this exercise, you lie down forward.

4.  Set your shoulder blades and lift your arms above the ground.

5.  Repeat. 

Elbow Side Plank

Instructions:

1.  When performing the side plank, ensure that your body is in a straight line and your supporting elbow is underneath your shoulder.

2.  Squeeze your glutes to keep your hips forward in line with your body.

3.  Once in position and you have a nice straight line down your body, hold.. ​

Ab Crunch

Instructions:

1.  When performing this exercise, shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat.

2.  Be sure not to strain your neck by moving your head forward. 

3.  Repeat 

Reverse Crunch

Instructions:

1.  Lie on the floor and bend your knees so they are at 90 degrees.

2.  Start by curling your hips off the floor and reach your legs up toward the ceiling.

3.  Pause, and slowly return to starting position.