BY EBENEZER SAMUEL, C.S.C.S.
You have big fitness goals in 2025. But reaching those goals isn’t an instant process. Whether your goal is to run a marathon, drop 20 pounds, or build an NFL-ready bench press, it won’t happen instantly. But no matter the goal, it’ll start with a sound fitness foundation.
That foundation will be rooted in core strength, midback muscle, and lower-body power. Those three traits are key to any and all movement, success, and they’re exactly what you’re chasing in this year-opening workout. Hit it three times a week for a full month, and you’ll be ready to chase all your other goals.
DIRECTIONS: Do the moves in order. Rest 90 seconds between each set. Start each workout with a quick warmup, one minute each of jumping jacks, reverse lunges, and planks.
DUMBBELL SNATCH
Power is key to your fitness success, and your longevity. Train that (and build serious glute and core strength too!) with the dumbbell snatch. Focus on keeping the dumbbell close to your body at all times. Do alternating reps for 40 seconds. Do 4 sets.
HALF-ISO INCLINE ALTERNATING ROW
You’ll want serious back strength to stabilize your shoulders and maintain good posture. This row allows you to hit that, while also delivering underrated core work – and a little forearm work too. Do 8 to 10 reps per side. Complete 3 sets.
LOW-INCLINE PAUSED PRESS
Set your bench at 15 degrees and focus on keeping your abs and glutes tight. You’re building critical pushing power, while also challenging your chest through a slightly bigger range of motion than a standard bench press offers. Do 8 to 10 reps. Complete 3 sets.
HALF-KNEELING DUMBBELL CHOP
An underrated core move that’ll smoke your shoulders too. Do 3 sets of 6 to 8 per side, focusing on slowing the dumbbell down as you lower.
