(PIX11)-- It's one week into the new year. Some of us are hitting the gym hard, focused on the ever-popular resolution to get fit. Some of us have no clue where to start.
Don't give up! Pause that pizza order!
I took a break from stuffing my face during the holiday to hit the gym with Nia Sanchez, Miss USA 2014, as she prepared for the Miss Universe Competition.
Here are four of her go-to moves for a full body workout in under 20 minutes:
1. Statue of Liberty Dips (shoulders, bum, thighs, back)
Stand with legs a little more than shoulder-width apart. Hold a kettle bell (or small weight, or water bottle, or candy bar...anything with a little weight to it) straight up in one arm. Point the other hand straight to the floor. Dip down, keeping your back upright and arms in their position, until fingers touch the floor. Raise back up. Do 5-10 dips, then switch arms and repeat.
2. Break Dance Push-Ups (arms, shoulders, legs, core)
Position yourself like you would for a push up (can't do a push up? Neither can I. You have my permission to rest your knees on the floor.) Do a single push up. Then, step your right leg up to the outside of your right hand(or as close as you can get.) Bring your back leg up between your arms and kick forward. Put it back. Repeat on the other side. Do 6-12 reps.
3. Cresent Kicks (legs, core)
Inspired by Nia's years of Tae Kwon Do training and instructing. Place a stool or chair in front of you. Hold up your fists in front of your face like a warrior. Kick in an outward rainbow motion over the chair, landing your foot behind you in a squat (as low as you can go.) Before going back up, rotate toward your front leg and then forward. Come back to standing. Repeat on the other side. Do 4-8 sets.
4. Squats (legs, bum)
Nia's tip for a swimsuit-ready behind? Do a million squats. Squats, squats, squats. Squats with weights, squats without weights. Squats, all day long. Get that bum in gear.
There you go. Easy, right? Each move works multiple parts of the body at once to quickly shape muscle and build balance. The key to results is consistency.
Carve out 20 minutes a few times a week. By New Years Eve next year, you'll be saying "I woke up like this!"