Rethink New Year’s Resolutions ► Beginner Workout Plans For 2023
Every New Year’s, the message is always the same: “do better, in less time”. We find ourselves scrolling online through end-of-the-year recaps, reels of people’s travels and accomplishments, and predictions for the next beauty or body trend to chase.
The pressures to look perfect, eat clean and attain success by the end of each year can be overwhelming. 1In 2023, we’re saying enough! Put your list of resolutions where they belong: the bin.
The adidas Training app understands that healthy habits are a gradual process. We’ve developed unique beginner workout plans to help you kickstart a life-long fitness journey.
Find a beginner workout plan you’ll actually stick to
Experts say it takes around 8 weeks to form a healthy habit. By that time, most people have given up their New Year’s resolutions.
We’ve developed beginner workout plans to help you get started: HIIT, yoga, and beginner workouts led by professional football players. Led by expert trainers and athletes, you’ll learn how to start your fitness journey on your terms. Set goals, create discipline, and do what feels right.
Find out more about each program below.
Yoga for beginners: 8-week journey on the adidas Training app
First things first: yoga is open to everyone. No matter your fitness level or experience, we’ve developed a program that a beginner can follow.
Led by your teacher, Angélique, you’ll progress with your yoga training over eight weeks.
Each week you’ll focus on different themes:
- Practicing the basic poses
- Learning breathing techniques
- Building strength
- Finding balance
- Improving flexibility, and more.
You’ll also nourish your learnings with expertly-written blog posts and tips from Angelique on how to journal, overcome procrastination and find mental balance. Finish each week with a challenge like journaling, walking more, or cutting down on sugar.
A little commitment goes a long way. We always save your progress and allow you to return to previous weeks if you take a break.
Ready to begin your journey? Get started by downloading the adidas Training app and meet us on the mat.
HIIT workouts: find your inner fire in 8 weeks
Want something a little more intense? Check out our 8-week HIIT workout series.
Our coaches René and Iman will take you through progressively more intense but beginner-friendly HIIT workouts. This program will show you the proper form for exercises that target the entire body.
By improving your cardio health, endurance and strength, you’ll get the energy boost you need for 2023!
Here’s a preview of what you’ll do:
- Learn how to perfectly execute push-ups, lunges, squats, planks, and more.
- Do various sweat-breaking workouts each week: EMOM, AMRAP, Pyramid, Tabata.
- Mark your progress with a fitness check
- Learn how to set goals
- Get tips on nutrition
With HIIT, you can power your body in ways you never thought possible. Feel free, be inspired, and work up a sweat right at home.
Ready to move freely in 2023? Get started on the adidas Training app.
Inspired by football: train with your favorite teams!
One of our core beliefs at adidas Training is that through sports, we have the power to change lives.
With this in mind, we’re bringing the unifying power of football for eight new beginner-friendly workouts. Our latest workouts were developed by men’s and women’s football teams at the top of their leagues across Europe: Arsenal WFC, FC Bayern Munich, Olympique Lyonnais Féminin, and Manchester United U-21s.
Every workout set focuses on four key areas: upper body, core, lower body, or recovery. Mix and match the workouts as you create a routine that works for you.
By the end of this series, you’ll feel inspired to go on the field. Learn more about our Football Workout series here.
Reject New Year’s resolutions and bring the fun back to fitness
The pendulum of social media can swings both ways: we can either feel inspired to hit the gym after seeing a photo of well-defined abs, or the comparison to our own progress can leave us feeling glum.
The key to staying fit beyond February is to vanquish negative feelings and have fun. Normalize setbacks, forgive those evenings spent on the couch, and enjoy every type of food.
With a few weeks of committing to a beginner workout plan, you can discover the joys of being active. Sink into a yoga flow, sweat it out with HIIT or simply connect with a sport you love.