Love, Wellness

The only workout you’ll need to get through January in 2017

For this workout, you don't need any equipment, and you can even do it with the TV on!

New year = goals you won’t be able to keep up with.

Or so they say. Especially the workout goals.

But you, you are not a force to be reckoned with (and yes, I know how tempting the latest binge-worthy TV show episodes are). They have you running for the popcorn but you can do this workout right there, right then. No equipment necessary and no chapped skin from the cold.

[bctt tweet=”New year = goals you won’t be able to keep up with.” username=”wearethetempest”]

You can do this workout in your cozy apartment. Just get into your sexiest sports bra and leggings to work out, and you’ll be on your way to getting the outcomes your body wants. The best part about this workout is its so easy you can even do it with the TV on!

Here’s the plan:

That doesn’t seem so hard! Taking only half an hour out of your day to perform this easy but highly effective workout might just be the reason you can say you kept the promise you made to yourself to “work out more for at least a month.” Once you make it a part of your schedule, it will become a habit and feel like less of a chore.

Take a “before and after” picture so you can see the transition your body goes through in just a month. You’ll be pleasantly surprised at the transformation.

[bctt tweet=”This workout is so easy, you can even do with the TV on.” username=”wearethetempest”]

Here’s how you can do these exercises:

Arm Circles:

1. Stand with feet shoulder-width apart and raise and extend your arms to the sides without bending the elbows.

2. Slowly rotate your arms forward, making small circles of about a foot in diameter.

3. Complete a set in one direction and then switch, rotating backward.


1. Stand straight with your feet shoulder-width apart.

2. Squat and place your hands in front of your feet.

3. Jump back until your legs are fully extended and your body is in plank position.

4. Do a push-up and jump forward, push through the heels and return to the starting position.

5. Repeat until the set is complete.

Chair Dips:

1.  Sit on a chair, with your butt on the edge.

2. Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair with your legs straight.

3. Slowly lower your body for two counts as you bend your elbows.

4. Straighten your arms to lift yourself to step 2.

5. Repeat step 3 and 4 until sets are complete.


1. Lie down on the mat with your back on the floor. Keep your knees bent with your back and feet flat on the floor, and interlock your hands behind your neck to support your head.

2. Lift your shoulders and squeeze your abdominal muscles. Hold for 1 to 2 seconds in the elevated position.

3. Slowly return to the starting position and repeat until sets are complete.

Hip bridges:

1. Lie on the mat with your back to the floor. Bend your knees and place your arms to the sides of your body (hands grazing your heels).

2. Slowly lift only your hips. Hold for 1 to 2 seconds.

3. Slowly return to the original position and repeat until sets are complete.

Hip thrusts:

1.  Sit upright on the floor/mat with knees bent and hands supporting you from behind, facing away from your back.

2. Slowly lift your hips to create a parallel plane from your torso to the floor.

3. Slowly return to the original position and repeat until sets are complete.

You can check out the rest of the workouts (and more) here.

Now, you’ve earned your popcorn.