“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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New Year Workout Plan: Get Toned At Home!

By: Holly Smith, D.O. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

new year workout plan

New year, new you, right? But where to start? How do you even go about building a new year workout plan?

The crazy year that was 2020 is behind us, and 2021 is bringing new hopes and fitness goals for dads everywhere.

Unfortunately, most gyms are still shuttered and workout groups and classes are limited.

But this doesn’t mean 2021 can’t be the year that you reach your highest health and fitness potential.

It just means you will need to make some adjustments in your exercises and workout routines.

You need a new year workout plan!

Start off by crafting a plan that you can maintain and stay accountable to all year, not just the first few weeks of 2021.

A gym membership is a great way to jump-start a fitness program, but even if your local gyms are still shut down, this shouldn’t be an excuse to hold you back from your new year fitness goals.

It just means making some modifications to your workout plans.

Ready to build your at-home new year workout plan?

Need some help with your diet and nutrition, too? Try these sustainable New Year's health resolutions.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

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If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Your At-Home New Year Workout Plan

There are tons of options for at-home fitness equipment and workout programs that can be done right from the comfort of your own home.

Resistance Band Workouts

Resistance bands are one of the best home training tools out there.

Not only can you get an awesome full-body strength workout, but you can easily store or travel with bands.

Some guys think that they have to lift heavy weights to gain serious muscle.

However, research shows that workouts with resistance bands provide a great training stimulus for muscle activation.

When done correctly, you can even obtain similar muscle strength gains to free weight exercises.

These are some great compound resistance band exercises to get the most out of this piece of home exercise equipment.

Compound movements are great for muscle development and allow you to target multiple muscle groups at once.

You can also slow down the movement to really feel the muscles under tension while you do these movements.

Squat to Shoulder Press

  • Stand on a resistance band with your feet shoulder-width apart.
  • Hold a handle in each hand at shoulder height with your palms facing away from you.
  • Move your body down into a squat while keeping the handles at your shoulders.
  • As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders.
  • Extend your legs at the same rate you extend your arms.
  • Lower your arms back down to your shoulders.
  • Repeat 8-10 reps for three sets total.

Lateral Walks with Resistance Bands

  • Start in a squat position with a looped resistance band around your thighs, just above your knees.
  • If you have to come up slightly to a half squat that is fine too.
  • Step diagonally and to the right with your right leg while remaining in the squat position.
  • Bring your left leg next to your right leg, then step diagonally to the left with your left leg.
  • Take 8–10 steps forward, alternating left and right, then turn around and walk back to where you started.
  • Repeat this for a total of three sets.

Supermans with Band Pulls

  • Lay on your stomach with your arms extended straight in front of you while holding a resistance band stretched between both hands.
  • Squeeze your glutes and lower back to raise your arms and chest off the floor.
  • Mimic a pull-up motion by squeezing your shoulder blades together to pull the resistance band back over your head.
  • Extend your arms out again to complete one rep.
  • Aim for three sets of 8-10 reps.

See the program 38,000 guys over 40 are using to get results like these

Standing Bent Over Rows to Bicep Curls

  • Stand with both feet on a resistance band, about hip-width apart.
  • Hold one end in each hand.
  • Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
  • Bend your elbows to pull the band toward your chest, keeping your elbows close to your body.
  • Then straighten your arms and lower back down.
  • Next, stand up straight and curl the bands up while keeping your elbows close to your sides.
  • Pause at the top then slowly lower back down.
  • That is one rep.
  • Complete three sets of 10-12 reps.

Push-Up to Front Arm Raise

  • Loop a resistance band around the soles of your feet and hold the handles in each hand while in a push-up position.
  • Bend your elbows to lower down into a push-up.
  • Push your arms back up, and at the top of the push up raise your right arm until it is parallel to the floor.
  • You will have to slightly shift your weight to the left, however, try to keep your back as straight as possible.
  • Lower your arm back down to the floor and perform another push-up.
  • Once at the top then raise your left arm into the air and lower back down.
  • Continue the push-ups and alternating arm raises until you complete 5-6 on each side.

This full-body, at-home resistance band workout will help you stay toned and lose weight!


Dumbbells are another great piece of equipment you can keep at home.

If your fitness center is still closed you can still do just about any workout that you would do in the gym.

You can use a lighter weight and up the intensity and even incorporate high-intensity intervals with dumbbells.

Or you can use a heavier weight and incorporate supersets to get the most bang for your buck.

There are some great dumbbells out there that allow you to easily adjust the weight all the way up to 50 pounds or more for each dumbbell, which is helpful if you are switching between multiple different exercises.

Here are some sample dumbbell exercises that will target all of your major muscle groups.

Dumbbell Pullover

  • Lie on your back and hold a dumbbell over your chest by its ends with both hands.
  • Then reach the dumbbell backward over your head with your elbows bent slightly.
  • Continue until you feel a slight stretch in your lats, then bring the dumbbell back over your chest to complete one rep.
  • Continue for 8-10 reps.

Lateral Lunge

  • Stand with your feet shoulder-width apart while holding a dumbbell in each hand.
  • Step laterally to the left with your left leg and bend down into a lunge.
  • Drive through your left foot to return to the top.
  • Repeat for 8-10 reps on the left, then switch sides and repeat this on the right.

Floor Press

  • Lie on the floor or a mat while holding a dumbbell in each hand with your arms extended over your chest in a bench press position.
  • Lower your elbows to the floor with your arms at about a 45-degree angle to your chest.
  • Once your elbows touch the floor, extend your arms back up to complete one rep.
  • Repeat for 8-10 reps.

See the program 38,000 guys over 40 are using to get results like these

Arnold Press

  • Start in a standing position with your feet about shoulder-width apart.
  • Hold a pair of dumbbells in front of your forehead with your elbows at 90 degrees and your palms facing toward your body.
  • Then, open up your arms so that your elbows remain at 90 degrees but your hands are facing out.
  • Next press the dumbbells up towards the ceiling.
  • Now reverse the move by lowering your elbows back down to 90 degrees, then turning in your arms so that your palms are again facing your forehead.
  • That is one rep.
  • Repeat for 6-8 reps.

Hammer Curls

  • Stand with your feet shoulder-width apart with a dumbbell in each hand and your arms by your sides.
  • Your palms should be facing in toward your body.
  • Maintain this neutral grip as you curl the weights up.
  • Pause at the top and squeeze your biceps, then slowly lower back down.
  • Repeat for 8-10 reps.

This full-body workout with only dumbbells will train your entire body in under 30 minutes!

Commit to Regular Exercise

In order to see the benefits of this new year workout plan, you need to commit to working out at least twice a week, and even three times if you have the time.

Before you know it, you will start noticing strength gains and a great looking physique.

Not to mention a myriad of health benefits, from a decreased risk of chronic diseases, such as diabetes, to weight loss and improved body composition.

See the program 38,000 guys over 40 are using to get results like these

Maintain Motivation

To keep yourself motivated in the new year, start by setting a baseline.

Take some before pictures and write down some key measurements, like weight and body fat percentage prior to setting your fitness goals.

This will help give you an attainable goal to shoot for instead of just arbitrarily working out without a clear aim.

As 2021 moves forward there will certainly be challenges along the way.

But by setting attainable fitness goals you will be able to take on anything while also maintaining a happy and healthy lifestyle!

Holly Smith D.O. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Father Project & Fit Mother Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a new year workout plan.


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