You Should Master These 6 Exercises Before the New Year (And Here's How)

The new year is almost upon you, and it's time to refine your foundational movements. Here are six exercises you need to perfect (and how) before you reinvent your routine on January 1st.

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1. PERSONAL TRAINER EXERCISE: SQUAT OVER BENCH OR CHAIR

   Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hinge at the hips, tuck the chin (to create a neutral spine)
   Progression (15-20 reps):
   -Knees in line with hips
   -Knees in line with hips while holding 5 lb dumbbells
   -Knees in line with hips while holding 10 lb dumbbells
   -Knees in line with hips...away from the seat
   -Knees in line with hips...away from the seat while holding 5 lb dumbbells
   -Knees in line with hips...away from the seat while holding 10 lb dumbbells
   

2. PERSONAL TRAINER EXERCISE: WALKING LUNGE

   Prompt: Feet straight and hip width, draw in the belly button, plant the front foot, screw in the foot, slight hinge at the hips, tuck the chin (to create a neutral spine), feet together
   Progression (15-20 reps):
   -Drop 1 inch
   -Drop 2 inches
   -Drop 3 inches
   -Reassess
   

3. PERSONAL TRAINER EXERCISE: STEP UP

   Prompt: Screw in one foot on the step (heel under the knee), draw in the belly button, slight hinge at the hips, tuck the chin (to create a neutral spine), bring the opposite knee forward
   Progression (15-20 reps):
   -6-inch step
   -9-inch step
   -12-inch step
   -15-inch step
   -18-inch step
   -Reassess
   

4. PERSONAL TRAINER EXERCISE: STAIRCLIMBER

   Prompt: Draw in the belly button, slight hinge at the hips, and tuck the chin (to create a neutral spine)
   Progression (time):
   -Increase your time by 30 seconds each week/a minute higher level and then 1 minute lower level....alternate
   

5. PERSONAL TRAINER EXERCISE: PULLDOWN

   Prompt: Feet straight with heels under knees, screw in the feet, shoulders above your hips, draw in the belly button, keep the bar straight across
   Progression (15-20 reps):
   -45 lbs
   -52 lbs
   -60 lbs
   -Reassess
   

6. PERSONAL TRAINER EXERCISE: DUMBBELL CURL (1 ARM AT A TIME)

   Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hips under your shoulders, elbow tucked to your side
   Progression (15-20 reps):
   -8 lbs
   -10 lbs
   -12 lbs
   -15 lbs
   -Reassess
   
   Photo Credit:
   Livestrong.com–Are they properly performing a squat?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!