RSVP Magazine

Kickstart January The Right Way With BodyByrne – Week 1

Paul Byrne of BodyByrne

Paul Byrne of BodyByrne

January can be a great time to make new changes in your diet and training lifestyle. The biggest problem that I see as a trainer each year is at the start of January people go gung ho trying to stick to unsustainable diet and training regimes. Remember, the best diet and training routine is the one you can stick to.

Start with making simple changes to your diet and training habits that you will be able to stick with long after the new years resolutions have passed.

Over the next 8 weeks I’m going to show you how you can get into great shape using effective workouts at high intensity, that, along with a balanced controlled eating plan, can not only get you back on track after Christmas but will shed those extra pounds giving you a maintainable workout that you can do in the comfort of your own home and sustain over the next year.

Once you have build up your fitness level you will then be able to progress your workouts as you get stronger and fitter.


Start with a light warm up like jogging on the spot or some jumping jacks for 2 minutes or a fast walk on the treadmill for 5 minutes just to get the blood flowing and then straight into the set.

Complete each exercise for 12-15 reps, then move onto the next exercise. Use a weight that you are comfortable with to begin with. Using an overly heavy weight will simply lead to injury.

Chest press with rotation

Lie with the center of your upper back on the swiss ball holding dumbbells at shoulder level. Press one dumbbell up until your arm is straight over your chest and twist your torso to the opposite side, raising your shoulder off the ball.

Lower the dumbbell back to shoulder level and repeat to the other side.

Seated Shoulder press

Start by sitting on a bench with dumbbells in each hand. Face your palms out holding the dumbbells at shoulder height. Press straight up above the head and return to start position and repeat.

Bench dip

Place your palms on a bench behind you and your heels on the floor in front with your legs and arms straight. Lower your body toward the floor, bending at the elbows. Push up through your palms to return to the straight arm position.

Prisoner squat

Start by standing with your feet slightly wider than shoulder-width apart and lock your fingers behind your head.

Bend at the hips and knees to lower your body until your thighs are parallel to the floor then simply push back up to the starting position and repeat.

Reverse Lunge

Stand upright holding dumbbells by your sides with your arms straight.

Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.

Push off your front foot to return to the start position.

Bent over Incline Row

Start with one knee on the bench and the same side hand flat on the incline with the opposite foot flat on the floor slightly bent at the knee, in one hand be holding a dumbbell. Raise the arm at the elbow until the dumbbell is near chest height palms facing in return to start position.


Start in a press up position then jump your knees into chest while keeping your hands on the floor. From standing position jump up with hands in the air then return down and then jump feet back out to start position.


Lie on your back with your knees bent and feet flat, place your hands to the sides of your head. Lift your head and shoulders off the floor, keeping your feet flat. Do not pull your head up with your hands. Lower your head and shoulders and repeat.

via Shutterstock

via Shutterstock

Food tips for week 1

Start by cutting out all processed foods.

Eat 3 meals a day with 2 small healthy snacks

Read food labels carefully and watch out for added sugar

Cut out all sugar apart from fruit and limit fruit to 2-3 portions per day.

Eat vegetables with every meal



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