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A reset instead of overload
After longer breaks, your body doesn’t need extreme workouts. This 6-week reset focuses on controlled training to rebuild strength, endurance and mobility safely.
100% Free
New Year Workout Plan – Your 6-Week Fitness Reset
This 6-week fitness reset focuses on structure instead of motivation hacks. Strength training, cardio and recovery are combined into a sustainable system to rebuild consistency and performance.
6
Weeks
4
× per Week
45
Minutes
Beginner to Advanced
Level
Tobias Lobitz
Founder & Software Developer
Developing fitness software since 2018. Personal training experience: 15 years of strength training.
Last updated: Dec 24, 2025
About our content
This workout plan was created with AI assistance and reviewed by certified professionals. All recommendations are based on current sports science and evidence-based principles.
Why This Plan Works
Science-based principles that guarantee your success
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Structure beats motivation
Motivation comes and goes, routines stay. With clearly defined training days and manageable sessions, training becomes a habit rather than a struggle.
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Holistic training approach
The plan combines strength, cardio, core stability and mobility. This improves not only muscle strength but also cardiovascular health, joint function and overall movement quality.
Your Workout Plan in Detail
Your Workout Plan in Detail
Required Equipment: BodyweightOptional dumbbellsMat
1
Squats
3 Sets•12–15 Reps•60s Rest
Controlled form
2
Push-ups
3 Sets•8–12 Reps•60s Rest
Scale as needed
3
Rows (Dumbbell or Band)
3 Sets•12–15 Reps•60s Rest
Back engaged
4
Plank
3 Sets•30–45s Reps•45s Rest
Core tension
Progression
Weeks 1–2: Build routine and consistency | Weeks 3–4: Increase volume | Weeks 5–6: Improve control and intensity
Tips for Maximum Success
- Consistency matters more than intensity
- Avoid extreme diets – focus on habits
- 7–9 hours of sleep support recovery and results
- Track workouts, not just body weight
Avoid Common Mistakes
Avoid these typical beginner mistakes for better results
Problem:
Many people begin the year with 5–6 workouts per week.
Consequences:
Overuse, soreness and loss of motivation after 1–2 weeks.
Solution:
Start with 3–4 structured sessions per week.
Practical Example:
Consistency for 6 weeks beats intensity for 10 days.
Frequently Asked Questions
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