PUBLISHED ON Jan, 03, 2025
Your Full-Body Reset for the New Year 💥
The holidays are over, the new year is here, and it’s time to get serious about those fitness resolutions you set on January 1st. Whether your goal is building strength, improving mobility, or staying consistent, the best way to start is with action. This year, we’re kicking things off with a powerful full-body strength workout you can do on the Hyper Pro—all from the comfort of your home.
This routine is designed to challenge every major muscle group, setting the tone for a year of progress, strength, and resilience. Let’s dive in!
Warm-Up: Squat Pulses
Get your legs ready to move with this simple yet effective warm-up. Squat pulses help activate your quads, glutes, and hamstrings while increasing blood flow to your lower body. Spend about 1-2 minutes in a pulsing squat position to get warmed up.
1. Incline Nordic Curls (3 x 6)
Incline Nordic Curls are a fantastic way to target your hamstrings, especially in their lengthened position. Adding a slow eccentric (lowering) phase ensures you’re building strength where it matters most.
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How to Perform:
- Set your Hyper Pro in the incline Nordic setup.
- Secure your ankles and keep your knees on the Nordic pad.
- Slowly lower your torso as far as you can control, then pull yourself back up.
2. Hamstring Curls (3 x 12)
Follow up the Nordic Curls with traditional hamstring curls to add volume and reinforce posterior chain strength.
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How to Perform:
- Set up your Hyper Pro with the Leg Developer attachment.
- Lie face down and curl your legs, squeezing your hamstrings at the top.
- Slowly lower your legs back down.
3. Leg Extensions (3 x 12)
Now that your posterior chain is fired up, let’s switch focus to the front of your legs. Leg extensions isolate the quads, helping to build strength and support knee health.
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How to Perform:
- Use the Leg Developer attachment on the Hyper Pro.
- Sit upright with your legs under the pads.
- Extend your legs fully, then lower back down with control.
4. 90-Degree Back Extensions (3 x 8)
This movement targets your glutes, hamstrings, and lower back. Adding a 2-second pause at the top increases time under tension and challenges your posterior chain.
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How to Perform:
- Set your Hyper Pro into 90-Degree Back Extension mode.
- Secure your feet into the ankle rollers and your hips on top of the hip pads.
- Lower your torso until it’s just below parallel to the ground.
- Raise back up and hold for 2 seconds before lowering again.
5. Trap-3 Raise (3 x 10)
Combat poor posture by strengthening your mid-back and traps. This exercise is perfect for improving shoulder mobility and overall posture.
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How to Perform:
- Set your Hyper Pro to 45-Degree Back Extension Mode
- Extend your arms overhead into a “Y” position.
- Engage your mid-back, and lower with control.
6. Decline Sit-Ups (3 x AMRAP)
Wrap up the workout with a core finisher. Decline sit-ups challenge your core through an extended range of motion. If a decline is too challenging, you can simply do them flat. For more of a challenge, try GHD Sit-Ups!
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How to Perform:
- Set your Hyper Pro in decline sit-up mode.
- Lower your torso until you feel a stretch in your abs, then crunch back up.
- Repeat as many reps as possible for each set.
Why This Workout Works
This full-body routine is designed to:
- Build Strength: Target all major muscle groups with effective, focused movements.
- Save Time: Get a full workout in just 30-40 minutes, perfect for busy schedules.
- Maximize Your Equipment: The Hyper Pro’s versatility makes it easy to hit every muscle group with minimal setup.
Kick Off 2025 Strong
Starting the new year with a plan is the first step toward achieving your goals. Whether you’re building a home gym or optimizing the space you have, the Hyper Pro is the ultimate tool to make your training efficient, effective, and fun.
No gym commutes. No waiting for equipment. Just real results, all from home.
Ready to make 2025 your strongest year yet? Grab your Hyper Pro today and take the first step toward building a resilient, powerful body.
