We’re approaching the end of the year and it’s time for a review and maybe even making a few resolutions for the new year. If you are an after-hours and weekend warrior in the outdoors you will likely be putting things like exercising more, stretching more, getting a stronger core, and working on posture on this list. And this is where we've got you covered this year! VOITED Ambassador, health coach, filmmaker, climber, and dad to a busy toddler Harry Yuan put together the most important advice and a few exceptional exercises for the VOITED Adventure Community. Start into 2025 with a big old checkmark behind your New Year's resolutions and thank us later! Harry, take it from here…
New Year’s resolutions - Become fit, huh?
Studio subscriptions skyrocket every January. New Year’s resolutions most always include fitness or a lifestyle change. But with life happening and lots of outdoor adventures to plan, a couple of months later the frequent visits to the gym just aren’t something most of us can keep up with. Here’s to becoming a fitter and healthier You in the New Year without a gym. I put together five exercises you can do anywhere. And since you don’t need a gym, you can even get a head start on your fitness goals for 2025 and begin now.
Reach your New Year’s resolutions with Consistency
First off, if you want to achieve your goals CONSISTENCY is key. My biggest suggestion for those who have a hard time sticking to a routine is to try one that doesn’t require the gym. This will make it easier to accomplish those goals. As a new dad, time is a precious commodity. Health-Coach x Dad math is: Without a commute to a gym I can save 15-30 minutes. This means that I can do a 30-40-minute exercise routine in the morning while my son is playing or before he wakes up. This routine keeps me strong for climbing, being a dad, and other adventures.
Reach your New Year’s Fitness Goals - One Exercise at a time
Remember: working out isn’t a zero-sum game. If you can only do one exercise today because your child was screaming all night long. That is totally fine - You showed up! Showing up and doing the work is one of the biggest battles that many of us face. If you only have it in you to do one exercise, that’s ok. But, also after you’ve done that one exercise ask yourself if you can do another. You are trying to hook your future, 2025 self up by conditioning your body to do the exercises you need to stay in shape.
This program is based on bodyweight moves that all of us need in our movement diet. I’ve provided three levels so you can change up the movement. Make sure you feel strong in your movement before advancing to the next level. You will get a lot more out of this program if you perfect the easier version before advancing to the harder version— as tempting as it is! Try these routines to develop strength, flexibility and coordination.
Slow and steady, day by day, to reach your fitness goals for 2025
Each exercise may be at a different level for you. You may find yourself wanting to do the Monkey Squat but still need to do a chair Sissy Squat. Don’t push yourself to advance to a harder version because you want to do the most advanced level. Instead, feel into which level you can do with good form. You might find yourself doing one of two level 3 exercises and then go back to level 2 exercises. It all depends on how your body feels that day.
The 5 Ultimate New Year’s Resolution Exercises
Now it’s time to get into some comfortable clothes, spread your favorite VOITED blanket, in my case, it’s my Picnic and Beach Blanket and get moving. I prepared a written explanation of each of the five exercises for you, but you can also watch the entire Level 1, Level 2, and Level 3 videos while you exercise.
Exercise Number 1: Deep Squat Variation
We’ve all heard of a squat, but you don’t need a squat rack to practice your squat.
For extra credit, practice this move at the grocery store, airport, or just sipping coffee.
Practicing your squat daily will strengthen your legs and give traction to your spine.
When you’re starting out, practice with your heels off the ground or if you have a wedge, slip this under your heels. Try doing 10 reps each morning and see how you feel. Once you can do this entire program try doing the whole program 2x and then 3x in a circuit.
Level 1: Deep squat with 10s hold at the bottom
Hold at the bottom of your squat for 10s, so you can lock in your deep squat position. If your heels need to come up that is ok. A slight turn out of your heels is also ok
Level 2: Around the world squat
Once you have mastered the 10-second hold try to reach your hands behind you. You’ll need to reach your left hand then your right hand and then change direction.
If this is hard for you you can always reach back onto a step or something elevated
Or use your fingertips if you feel confident. I have really opened up my own squat by practicing both the deep squat and around-the-world squat.
Level 3: Squat to lateral crawl
This variation on the deep squat helps you work on a deep squat while using your upper body, push muscles to transfer to another squat. From the deep squat shift your weight onto your hands, lifting your feet off the ground and moving to the right. Then switch to moving to the left. Stand up after each time you shift left or right. Focus on doing the entire movement vs. rushing to complete the movement
Exercise Number 2: Table Variations
Table not only works as a hip extension and back extension, it also works as an upper body push with your arms behind you. Do 10-12 reps.
Level 1: Two-hand tabletop
With your hands at 90 degrees press your palm into the ground and hover your butt off the ground. From here reach your chest and hips into a tabletop and squeeze your butt at the top. Hold for three seconds. Go back to the hover position trying to keep your butt from touching the ground. Be deliberate in your movement.
Level 2: Alternate arm-toe touch
With your hands at 90 degrees press your palm into the ground and hover your butt off the ground. Shift your weight so that you can take your right hand and left leg off the ground. Reach and touch your opposite sides and then switch. Again your objective is to keep your butt from dropping down to the ground.
Level 3: Table to single-arm reach
With your hands at 90 degrees press your palm into the ground and hover your butt off the ground. Shift your right hand so your fingers are pointing backwards and lift your left hand to center. As you extend your chest and hips towards the sky reach your left hand over your head. To deepen your reach shift your weight to your supporting hand and then reach behind you. Come back to the center and switch your hands. Repeat on the other side. Perform 5-10 reps per side. This version you might need to work on to get to 10 reps.
Exercise Number 3: Twist Kick Variations
The twist kick is a great combination of working your rotational plane and combining your upper and lower body. You will need to stabilize your body in a frog position and adding the kick will not only work on your balance but really work on your lower body as well. Perform 10 reps per side.
Level 1: Twist kick
Start in a frog position with your knees lifting off the floor. Lift your right hand from the ground and rotate your hips as you kick your left leg out. Your finish position should have your right arm tucked by your ribs and your heel reaching to the side. Come back into the frog position and repeat with the right leg and left arm.
Level 2: Kneeling push-up to twist kick
Start in a kneeling push-up position and perform a push-up with your knees on the ground. Hug your elbows into your ribs and really press the earth away from you. At the top of the push-up to reach your right foot next to your right hand into a low lunge position. Pulling your right hand to your side, reach your left foot to twist and kick forward. Reset by pulling your left leg back into a low lunge position. And then back into a push-up position. Perform a kneeling push-up again and switch sides.
Level 3: Push-up to twist kick
Start in a push-up position and perform a push-up. Hug your elbows into your ribs and press the earth away from you. At the top of the push reach your right foot next to your right hand into a low lunge position. Pulling your right hand to your side reach your left foot to twist and kick forward. Reset by pulling your left leg back into a low lunge position. And then back into a push-up position. Perform a kneeling push-up again and switch sides. Start by doing five on each side, then slowly progress to 10 on each side.
Exercise Number 4: Sissy Squat
The sissy squat is an exercise that I find very useful in strengthening your knees. We injure ourselves by pushing our knees past our toes, so we need to get strong in this movement to have bulletproof knees. It requires a lot of quad strength to lower yourself. It’s also a great exercise to test and strengthen your balance. Start with 5 sissy squats, and work your way up to 10.
Level 1: Chair-assisted sissy squat
Use a chair or doorway to assist you. Doorways are best because you can reach your knees through the door. Reach your knees toward the ground by lifting your heels off of the ground and reaching your torso backward. Only go as far as you feel comfortable. At first, you may not be able to touch your knees to the ground. That’s ok. You can even use a block, book or something to give your knees a target. At the bottom of your sissy squat you want to be able to control the motion back standing without segmenting the movement.
Level 2: Reach back sissy squat
Reach your knees toward the ground by lifting your heels off of the ground and reaching your torso backward. You can even use a block, book or something to give your knees a target. You should have a sense of how far you can go. At the bottom of your sissy squat you want to be able to control the motion back standing without segmenting the movement.
Level 3: Sissy squat
Reach your knees toward the ground by lifting your heels off of the ground and reaching your torso backward. The goal is to touch your knees to the ground. But, you can use a block or book to elevate your final distance. At the bottom of your sissy squat, you want to be able to control the motion back standing without segmenting the movement.
Exercise Number 5: Rocker crunch
One of my favorite core exercises is a rocker crunch because it teaches how to use your core while utilizing momentum. With this one-core exercise, you can target both your upper and lower abdominals. You can do one or all five movements in 1-3 sets with 5-10x reps to start. Then see how many you can do in 1 minute, take a 30s rest, and switch exercises.
Level 1: Rocker crunch
First, roll onto your back while in a ball. Then release your knees and reach your knees towards the sky and pause. It’s important to have the reach come from your knees to allow for correct positioning. As you come down curl your torso towards your knees and grab and flatten your spine in a seated position.
Level 2: Rocker crunch to stand
Only perform this exercise on a soft surface to avoid a tailbone bump. First, roll onto your back while in a ball. Then release your knees and reach your knees towards the sky and pause. As you rock forward, bring your knees into a ball and rock into a squat position. Stand up at the top of the squat to catch and stabilize your balance. If you’d like you can use one hand for assistance in this exercise.
Level 3: Rocker crunch to L-sit
Same start as before, roll onto your back while in a ball. First, roll onto your back while in a ball. Then release your knees, reach your knees towards the sky and pause. As you rock forward, plant your hands on the ground at a 90-degree angle pressing your torso upwards. Straighten your legs in front of you and point your toes as you lift your butt off the ground. Pause! If this is difficult, you can bend your knees in this position. Curl your knees into a ball again and roll onto your back to repeat.
Now it’s on you to realize your 2025 fitness goals. I made leveled videos with all five exercises for you here: Level 1, Level 2, and Level 3.
About @harryhyuan
Harry Yuan is a rock climber and health enthusiast of over 20 years. He is a NASM-certified personal trainer and has a bachelor's degree in Exercise and Sport Science from the University of San Francisco. During a trip around the world following his passion for outdoor climbing and organic food he started an on-camera career as a travel show host on National Geographic. Today he works as a filmmaker and trainer, while still being passionate about climbing and mastering the art of parenting.
Learn more about Harry Yuan and his story on his website. If you enjoyed his New Year’s Resolution work out, check out and subscribe to his Youtube Channel and follow him on Instagram.
