Seasonal Workouts

The Only Time is Now – New Years Workout

By Martin Gallagher / December 27, 2024

Happy New Year! The Wheel Turns. Time Never Stops and neither Should You. Make Every Rep Count. The Future Starts Now.

Introduction

Whether you’re rolling into January 1st with a hangover that could sink a battleship, a notebook full of lofty resolutions, or the same “I’ll start on Monday” mindset, one thing’s certain: the year waits for no one.

The way you kick off your year sets the tone. Are you the midnight hustler sweating out bad decisions as the ball drops? The reflective type stretching into your new intentions? Or maybe you’re just trying to survive the aftermath of one too many cocktails.

No judgement here. Whatever your vibe, we’ve got you covered with workouts tailored to your lifestyle. From resolution-fuelled intensity to gentle recovery for the hungover party animal, these sessions are designed to meet you where you are and set you up for the year ahead.

So, which one are you? The midnight starter? The overachiever? Or the reflective soul? Let’s find out.

The Circuits

The New Year’s workouts are designed to meet you where you are, no matter how you’re approaching January 1st. Whether you’re charging into the year full of energy, gently shaking off the festivities, or taking a moment to reflect, there’s a circuit tailored just for you.

Each workout offers a different path—from gentle recovery sessions for the hungover party animal to brutal challenges for the overachievers ready to make a statement. These routines balance intensity and practicality, helping you start the year strong in a way that matches your mindset.

Adjust the repetitions, rest times, or exercises based on your fitness level, and focus on maintaining proper form to maximise results and avoid injuries. The goal here isn’t perfection—it’s progress, consistency, and showing up in whatever way you can.

1. New Year Pioneer

About the Workout

This Workout is For:

The person who doesn’t enjoy going out and wants to start the New Year as they mean to go on—focused, disciplined, and ahead of the pack.

Workout:

A high-energy workout designed to mimic the countdown to the New Year, lasting 20 minutes.

Format:

2 EMOM stations each last 10 minutes.

The Circuits

First Round: EMOM (Every Minute on the Minute)

  • Start at 23:40 on New Year’s Eve to grind your way to the New Year.
  • Select an exercise (or alternate between them) and perform the prescribed reps at the start of each minute.
  • Rest for the remainder of the minute, then repeat.

The Exercises

  • Burpees x 12 reps.
  • Kettlebell Swings x 12 reps.
  • Push-Ups x 12 reps.
  • Jump Lunges x 12 reps each leg (24 total).

The Final Countdown EMOM

  • Begin this round at 23:50 and take it all the way to midnight.
  • Pick one exercise from the list below and perform it for 10 rounds EMOM, at the start of each minute.  Choose either ascending reps (start with 1 and add 1 rep each round) or descending reps (start with 10 and subtract 1 rep each round).

The Exercises

  • Devil’s Press.
  • Dumbbell Thrusters.
  • Barbell Deadlifts.
  • Pull-Ups.

2. The Midnight Warrior

About the Workout

This Workout is For:

For those diving into resolutions at 12:01 AM and want to start as they mean to go on.

Workout:

A short, intense session to jumpstart the year.

Format:

Tabata (20 seconds work, 10 seconds rest, 8 rounds).

The Circuits

You can choose from the tabata workouts below. Undertake both circuits back-to-back if you choose. You can also alter the time so 40 seconds work, 20 seconds rest. The choice is yours.

Tabata 1:

  1. Jump squats.
  2. Staggered push-ups.
  3. Mountain climbers.
  4. High knees.

Tabata 2:

  1. Reverse burpees.
  2. T push ups.
  3. Reverse knee tucks.
  4. Triceps dips.

3. The Penitent Man

About the Workout

This Workout is For:

This isn’t just a workout—it’s redemption, a reckoning. Sweat out the badness, reset your focus, and start the New Year on a high. Whether you’re sweating out the bad decisions of New Year’s Eve or just starting the year strong, this session is built to push you, cleanse you, and set the tone for the year ahead.

Workout:

Light to challenging cardio with a dumbbell complex twist.

Format:

2k run, Dumbbell complex circuit, 2k run finisher. The onus is put onto the ‘penitent’ to put everything they have into it in a bid to undo all the excess of the previous evening.

The Circuit

2k Run

Start with a 2K run: Keep it steady, or turn it into a fartlek session (alternating bursts of speed and slower recovery) if you’re feeling up for it.

Dumbbell Complex Circuit

This is a full-body circuit targeting strength and endurance with a descending rep format.

Each round consists of 6 exercises. You’ll perform 6 reps of each exercise in the first pass, then drop one rep per exercise in each subsequent pass until you finish at 1 rep per exercise. Once you’ve completed this sequence, it counts as 1 round. You’ll complete 5 rounds in total.

The Complex Exercises (adjust weight to suit your level):

  1. Dumbbell Deadlift.
  2. Dumbbell Hang Clean.
  3. Dumbbell Push Press.
  4. Dumbbell Hammer Curls.
  5. Dumbbell Lunges (1 rep each side).
  6. Dumbbell Bent-Over Row.

2K Run Finisher

This is where you leave everything on the road. Keep it steady or finish strong with another fartlek session if you’ve got fuel left in the tank.

Notes:

  • Adjust dumbbell weight and running intensity based on your fitness level.
  • Focus on proper form—this workout is tough, and safety always comes first.
  • Remember to hydrate before, during, and after the session.

4. The Resolutionist

This Workout is For:

For those serious about fitness goals. A structured workout to symbolise their commitment to change.

Workout:

Full-body strength and endurance pyramid workout session.

Format:

Below are two pyramid circuits to choose from, each featuring 5 exercises. The format is simple: work your way up the pyramid, completing the required reps for each round, then descend back down. Once you’ve completed the final round, you’re done!

Resolutionist Pyramid Workout A

Focus:

Upper body, lower body, and explosive power.

Structure:

  • Perform 5 reps of each exercise in order, then move to 10 reps of each, and so on:
    5 → 10 → 15 → 20 → 15 → 10 → 5.
  • Complete all exercises in each rep round before progressing to the next.

Workout A Exercises:

  1. Archer Push-Ups.
  2. Goblet Squats (with Dumbbell or Kettlebell).
  3. Renegade Rows (with Dumbbells or Bodyweight).
  4. Burpees.
  5. Kettlebell Swings.
  6. Butterfly sit ups.

Resolutionist Pyramid Workout B

Focus:

Core stability, dynamic movement, and shoulder health.

Structure:

  • Perform 5 reps of each exercise in order, then move to 10 reps of each, and so on:
    5 → 10 → 15 → 20 → 15 → 10 → 5.
  • Complete all exercises in each rep round before progressing to the next.

Exercises:

  1. Cuban Press.
  2. Lunges (Per Leg).
  3. KB Plank Drags.
  4. KB Russian Twists.
  5. Double KB Cleans.
  6. KB Deadlifts.

Cool-Down:

Focus on shoulders, core, and hamstrings to recover effectively.

Notes:

  • Split these workouts over two days or alternate them during the week for variety.
  • Adjust reps and weights based on your fitness level.
  • Combine these workouts with a light cardio session for a complete routine.

5. The Overachiever

This Workout is For:

This workout is built for the overachievers who crave a challenge. It’s not just about starting the year—it’s about making a statement. Designed to test every aspect of your fitness, this intense circuit will push you to your limits and beyond.

Workout:

A full-body circuit targeting strength, endurance, and explosive power.

Format:

The Overachiever Workout is a 10-station circuit designed for full-body strength, endurance, and explosive power. Perform each station in order with no rest, completing 2 rounds of the circuit. Minimal to no rest between rounds, then finish with a high-intensity max-effort finisher to cap off the session.

The Circuit:

  • Warm-Up: 5–10 minutes of dynamic movement to prepare your body. Think high knees, lunges, arm swings, and light jogging.
  • 10 stations: Each station focuses on a different movement pattern, ensuring a full-body workout. Perform 2 rounds of all stations with minimal rest between exercises. Rest for 2–3 minutes between rounds.
  • Finisher: Max effort final station to cap it off.

Stations:

  1. Sled Push (or Weighted Push): 15 metres, heavy and fast.
  2. Burpee Box Jumps: 10 x reps. Explosive and controlled.
  3. Farmer’s Carry: 20 metres with heavy dumbbells or kettlebells.
  4. Pull-Ups (or Body Rows): 10 x reps (scale as needed).
  5. Dumbbell Deadlifts: 15 x reps, focusing on form.
  6. Wall Ball Shots: 15 x reps (use a medicine ball and aim for a target).
  7. Dumbbell Push Press: 15 x reps, building upper-body endurance.
  8. Sandbag Over-the-Shoulder Throws: 10 x reps, alternating sides.
  9. Row (or Ski Erg): 250 metres, hard and fast.
  10. Weighted Step-Ups: 15 x reps per leg (use a weighted vest or dumbbells).

Finisher:

Max Effort:

  • Sled Pull (heavy): x 20 metres.
  • Alternating Dumbbell Snatches: 10 x reps (alternating arms).
  • Burpees: 1-Minute Maximum reps.

Cool-Down:

5–10 minutes of stretching and mobility work to bring your heart rate down and aid recovery.

Notes:

  • Adjust weights and reps to match your fitness level.
  • Focus on smooth transitions between stations to simulate a competitive feel.
  • Hydrate and pace yourself—this workout is demanding, so listen to your body.

6. The Reflective Soul

This Workout is For:

A workout for those who take a calm and introspective approach. Start the New Year with a light yet purposeful workout in the fresh air. This routine combines steady running with bodyweight exercises to energise your body and clear your mind. It’s all about finding balance and setting the tone for the year ahead.

Workout:

This workout builds endurance, improves functional strength, and promotes active recovery, making it an ideal way to ease into the New Year while staying active.

Format:

This workout combines steady running with a versatile bench circuit, creating a light yet purposeful routine to start the New Year. Complete 3 or more laps around a park, stopping after each lap for a 6-exercise bodyweight circuit using a bench.

The Circuit

  • Run: Complete 3 laps (easy) or 4-5 laps (hard) around a park at a steady pace. Focus on rhythm and breathing rather than speed.
  • Bench Circuit: After each lap, stop at a park bench and undertake either the ‘easy’ or ‘hard’ bodyweight circuits listed below. Each circuit has 6 bodyweight exercises. Perform 1 circuit per lap.

‘Easy’ Bench Circuit (6 Exercises):

  1. Incline Push-Ups: 10 x reps (hands on the bench, controlled movement).
  2. Step-Ups: 10 x reps per leg (step onto the bench, driving through your heel).
  3. Tricep Dips: 12 x reps (keep your back close to the bench).
  4. Rapid Toe Taps: 20 x reps each leg (40 x taps total).
  5. In and Outs: 12 reps (sit on the edge of the bench, extend your legs straight, and lift them off the ground).
  6. Incline Mountain Climbers: 20 x reps each leg (40 x reps total).

‘Hard’ Bench Circuit (6 Exercises):

  1. Decline Push-Ups: 10 x reps (hands on the bench, controlled movement).
  2. Box Jumps: 20 x reps per leg (powerful explosive jump onto bench and down again).
  3. Tricep extension: 12 x reps (slow and controlled).
  4. Bulgarian Split Squats: 10 x reps per leg (rear foot on the bench).
  5. Reverse Plank Knee Drives: 10 x reps per side (hold a reverse plank with your hands on the bench, drive one knee into the chest at a time).
  6. Dragon Flags: 12 reps (lie on the edge of the bench, extend your legs straight, and lift them off the ground. At the pinnacle of the movement, lift your hips off the ground and drive your feet upwards. Slow and controlled).

7. The Late Riser

This Workout is For:

No stress, just a gentle push into activity. For those easing into resolutions later in the day.

Workout:

Build strength and endurance with this high-rep eliminator workout targeting your entire body.

Format:

This Eliminator Workout challenges you to complete the 7 high-rep exercises listed below in any order, with the goal of eliminating each one from your list as you go. Once an exercise total reps are completed, it’s done, letting you focus on the remaining exercises/reps. Rest as needed, but push yourself to finish as quickly as possible while maintaining proper form. This format keeps you motivated, goal-oriented, and fully engaged until the very last rep.

The Circuit

  • Complete the 7 exercises with high reps.
  • You can do the exercises in any order, but once an exercise is completed, it’s eliminated.
  • Rest as needed between exercises, but push yourself to finish as quickly as possible.

The Exercises

  1. Goblet Squats: x 100 reps.
  2. Burpees: x 50 reps.
  3. DB Lunges: x 50 reps per leg.
  4. Weighted Sit-Ups: x 75 reps.
  5. Push-Ups: x 75 reps.
  6. Dumbbell Bent-Over Rows: x 50 reps.
  7. DB Clean and Press: x 50 reps.

The Year Ahead

Another year has passed, and the next chapter is waiting to be written. The clock’s already ticking, but don’t let that intimidate you—let it fuel you. Every decision you make, every rep you grind out, it’s all part of the story you’re building. This year isn’t about perfection, it’s about showing up. Small steps lead to big changes. This is your time to prove to yourself that you can push past the doubt, ignore the excuses, and make your goals non-negotiable. The only person standing in your way is you—so step aside and let your future self take the lead.

Happy New Year!!

Wishing you all the very best for the year ahead! Good luck and keep going!!

If you have enjoyed this workout please share or feel free to comment below 🙂

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