We get it — the clock strikes 12 and you instantly experience a wave of motivation to get back on track in 2017. Falling into a fitness rut once the weather gets cold happens to the best of us, and jumping right back into a fitness routine is easier said than done.
To avoid forcing your body go from 0 to 100 overnight, we asked Derek DeGrazio, partner and lead trainer at Barry's Bootcamp Miami Beach and new Midtown location, for three moves that will help ease your way back to the gym.
"These moves are great to start with. They can be done anywhere, anytime, and you just need your body," says DeGrazio, who emphasizes the importance of doing moves using your bodyweight in the beginning. "As we begin to be able to move our own body a little better, we become stronger and more in tune with ourselves, making the transition to weight training and other routines seamless."
Start incorporating these four moves into your schedule each day and you'll be more than ready to take things up a notch come mid-January.
1. Alternating Lunges With Pulse
"Lunges are one of the best moves in the book. They're great for your legs, butt, and core," says DeGrazio. When you add a little pulse at the bottom, it helps with control and improves your results.
How to do it: Stand feet hip-width apart with your hands on your hips. Inhale, step forward with your left leg, and make sure your knee stays behind your toes, making a 90 degree angle with that leg. Hold for one second, add one pulse, then press through your heel, exhale, and return to the starting position. Repeat with the right leg, alternating for one minute.
2. Knee to Nose With Kick Back
If you're looking for a move to sculpt your core, butt, and arms, this is it.
How to do it: Holding a high plank on your hands and balls of your feet, inhale and bring your right knee toward your nose, rounding your back slightly. Exhale, kick your leg straight back and slightly above your butt. Repeat with the left leg. Alternate between each leg for one minute.
3. Squat With Side Shuffle
"Squats are the best of the best. This is a great exercise to work into any routine," says DeGrazio. The additional side shuffle improves control and body strength.
How to do it: Stand feet hip-width apart with your hands at your sides, inhale, and sit your butt back toward your heels with your elbows toward your knees. Hold at the bottom at a 90 degree angle with your knees behind your toes. Keeping the position, take two side steps to the right and two steps to the left. Repeat for one minute.
4. Leg Raises With Open/Close
This move targets the dreaded lower belly. "We tend to store fat there first and it comes off last, so we need a little extra love," DeGrazio says.
How to do it: Lie on your back with your hands under your butt and legs straight in front of you. Keeping your legs straight, raise them straight up toward the sky with the sole of your foot toward the sky. Slowly lower them back down and hold them six inches off of the floor, then open and close your legs. Repeat for one minute.