[WOTM, 01/2015] Revamp Your Body And Dominate 2015 With The New Year’s Body Blaster Workout Program
Image: Women’s Health Mag
Let’s go balls out and dominate 2015. New year, new you. Blah blah blah. It’s so easy to get caught up in the hype, set a bombastic resolution (or a few), and proclaim your lofty intentions, just for it to slowly evaporate as Spring rolls around (not the food). The idea is so…enticing. Especially if you’re blasting it across social media.
DON’T DO THAT.
This year, I’m throwing out a universal resolution/challenge/tour de force for anyone that’s trying to overhaul their physique, reinvigorate their health, and unequivocally crush the year ahead. It’s really, really simple in concept, but in actuality, it’s a major test of discipline, character, and perseverance to execute. And it’ll likely take all 360 days to complete.
Hit 208 in 2015.
208 workouts that is. Seems crazy right? Not so much. That number breaks down to exactly 4 workouts per week, a figure that’s not only attainable but extremely practical. It just requires a constant push in the ass.
That’s your goal. Bare minimum, no excuses accepted.
In that spirit, January’s WOTM—The New Year’s Body Blaster Workout Program—is a three workout, fat deconstructing, muscle-sprouting dynamo. It’s a trifecta that’s designed to hammer the core relentlessly, ignite the metabolism and attack fat—courtesy of HIIT and an explosion of compound exercises—and construct a layer of fresh new muscle across the entire body; all out of one tight, organized workout schedule.
In equation form, simplified: ABs + MUSCLE MASS – BODY FAT = a killer new you.
January’s workout program—or gauntlet, as I like to call it—is extremely intense and quick-hitting, but balanced, as it’s engineered to provide an optimal blend of strength and mass-based exercises, supersets, fat-shredding cardio, and core pulverization. Here’s how it all breaks down.
Giddy up. Be epic and make MASSIVE things happen this year. It all starts right here, right now.
The New Year’s Body Blaster Workout Program
Image: Steve Cook/Bailey Image
The New Year’s Body Blaster Workout Program is split into 3 different workout routines, each of which has a specific focus and hammers different body parts. It’s designed to run at least 4x per week, and up to 6x per week if you’re able to stomach it.
Depending on your schedule, goals, and fitness level, follow 1 of 3 tracks below:
- (1) Standard Split — 4 days per week. A → B → OFF → C → A → OFF → OFF
- (2) Rigorous Split — 5 days per week. A → B → C → OFF → OFF → A → B
- (3) BEAST MODE Split — 6 days per week. A → B → C → OFF → A → B → C
As the workouts cycle, the same workouts might not fall on the same day each week. Just track where you last left off and continue following the sequence above. But regardless of which track you follow and how you position rest days, ALWAYS progress from workout A → B → C, even if you unexpectedly miss a day.
DO NOT conveniently leave out HIIT, leg day, or deadlifts. You won’t see the results you want. It’s bad karma straight from the fitness gods.
A few other guidelines:
- Rest for 1-2 minutes in between sets. Keep rest as short as possible so that intensity stays high.
- Adjust the weight to your own ability and gradually increase it over time. Challenge = growth. Use the heaviest weight possible for the given number of reps (without sacrificing form).
- If you’re new to lifting, or training in general, read this first as a primer.
And as a side note, I don’t care how much work you put in during 2015. If your diet is disgusting and off point, you will not see the results you want. Optimal eating amplifies training, growth, and recovery; using your body as a trash chute can completely derail everything.
*Click on each applicable exercise name for a full pop-out video demo. A printable summary of all 3 workout plans is available here.
Workout A — Legs & Back
1. Barbell Squats
How To:
Protocol: 4 sets — 12 reps
Target Muscle(s): Legs (All), Core
- (1) Load a barbell and stand with your feet shoulder-width apart.
- (2) Tighten your core, keep your back flat, and squat down into your heels. Lower until your thighs are parallel with the floor.
- (3) Press up through your butt and raise back up to start.
2. Deadlifts
How To:
Protocol: 3 sets — 10 reps
Target Muscle(s): Back, Legs, Core, Arms
- (1) For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
- (2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.
3. Bent-Over Dumbbell Rows
How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Back, Biceps, Core
- (1) Hold two dumbbells with a neutral grip. Tighten your core, straighten your back, and drop your torso down to 45º.
- (2) Powerfully contract your back and biceps, and pull the dumbbells upwards into the side of your torso. Raise your elbows up as high as possible and SQUEEZE. Hold for 1s and return to full extension. Repeat.
4. Goblet Squats
How To:
Protocol: 3 sets — 12 reps
Target Muscle(s): Legs (All), Core, Shoulders, Biceps
- (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
- (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
- (3) Contract your glutes and powerfully press back up to start.
If you want to be really fancy and up the intensity, add an overhead press at the top of every rep. Bonus points.
5. Pull Ups
How To:
Protocol: 3 sets — 12 reps or failure
Target Muscle(s): Back (Lats), Biceps
- (1) Hang from a bar and do 12 pull ups, or as many as you can until failure.
- (2) If you’re unable to do at least 5 pull ups initially, start with assisted pull ups on a machine and work your way up (or replace with Lat Pulldowns).
6. Stability Ball Leg Curls
How To:
Protocol: 2 sets — 15 reps
Target Muscle(s): Hamstrings, Butt, Core
- (1) Lie on your back with your heels on top of a stability ball.
- (2) Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
- (3) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
- (4) Hold the contraction for .5s, roll the ball back out to full bridge and repeat.
If that’s too easy you can amp up the intensity by doing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).
7. Renegade Rows
How To:
Protocol: 2 sets — 12 reps/arm
Target Muscle(s): Back, Biceps, Core
- (1) Hold 2 dumbbells and get into push up position with your arms locked.
- (2) Maintain a flat back (try not to twist), keep your core tight, and powerfully row up into your torso. Do 12 rows per side.
Pages: Legs & Back | Chest & Shoulders | Arms, Abs & HIIT | Recap
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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