With the start of winter and the snow piling up outside it’s a whole lot easier to look around at your warm cozy home and say “forget working out today.” Staying indoors where it’s warm and cozy is more appealing than going out and braving the cold. Who wants to get bundled up, digging out mitts, scarves, boots and the bulky coat that the gym bag always slides off the shoulder? Snow day workouts could be the answer you are look for.
Having another plan in place for days like this is a great place to start! There’s no reason for your good intentions to fall by the wayside if you follow these steps.
So here’s what you can do:
The following steps can be done by anyone, it doesn’t matter if you are advanced or a beginner.
1. Write a list of exercises you know how to do. This list can be organized later, so just start writing everything that comes to mind, e.g. jumping jacks (my favourite); squats, push-ups, etc. Keep writing until you have about 10-25 exercises listed. If you have difficulty coming up with 10, then go on YouTube and search bodyweight exercises. If you have some equipment you can use, you can search for those.
2. Once you’ve done that, categorize them; upper body like push-ups or bicep curls; lower body, for example, squats or lunges; exercises to get the heart rate up like jumping jacks and burpees; and then exercises that can give you a break like the plank or glute bridges. Ideally, you would like at least one exercise in each category.
3. This part will depend on your experience level. Pick one exercise from each category. If you are a beginner pick some exercises that you will be able to complete. If you are more advanced, don’t go too easy on yourself; make it a challenge.
4. This is the fun part. There are a few ways of putting it together:
1. You could do each exercise for 10-12 reps, and then on to the next exercise. Keep going through them until you’ve listened to at least one of your favourite songs. See how many songs you can get through.
2. You could set an interval timer (this is my online favourite) and have your exercises timed. If you are a beginner you should set the timer for 20-30 seconds of work with 10 seconds rest for 4 cycles and 2-3 tabatas. If you are more advanced increase the work time or the number of tabata’s you do. You would do each exercise for the duration of the work time and rest 10 seconds before going on to the next.
3. You could to the exercises in a ladder format. Do each exercise for 8 reps, then 7, then 6 and so on until you’ve reach 1, then go back up again to 8 reps.
5. Lastly, don’t forget to stretch. Please don’t think that just because you didn’t go to the gym you didn’t just complete a very effective workout.
I have given you some very simple steps you can take to always be prepared to do a quick workout. There are always reasons people get sidetracked from their fitness routines; having a few snow days or having a busy schedule doesn’t have to be one of them.
Maybe neither of those reasons pertains to why you want to exercise from home. I like to do my workouts from home for the convenience and the privacy. Need some additional accountability and guidance to help you stay on track? A personal trainer can help you stick to your regime, make sure you are challenging yourself toward reaching your goals, and ensure you are safely and effectively executing each exercise.
Oh, and don’t forget to share so you can save the link for future reference. You never know when you may need it. 😉
Need help? Have questions? I’m here to make it easier. If you have questions, then let’s connect. Book yourself a pressure-free, 20 minute Fitness Breakthrough session. I will help figure out what you need in order to become stronger and healthier version of yourself.