It may be a challenge trying to get to the gym when you are snowed in during the wintertime.
Wintertime means having to deal with the elements (snow, rain, ice, and sleet) which can throw a wrench in your plans.
For those die-hard gym-goers, it might not be a big deal. I’ve seen many of them brave the elements and make their way to the gym. They are focused and determined and are not willing to let anything stand in their way.
However, some of us are trying to get on track and/or stay on track, especially throughout the holidays.
We don’t need bad weather to throw off our fitness game. That’s why it’s important to have a back-up plan so that there are no excuses.
If you live in an apartment building where there is a gym, then you’re in luck. But if there is no gym in your building, you can still get your workout in!
If you live in a house, you may want to start picking up a few pieces of equipment. It will help you get through the harsh days of winter.
Keep it simple. Here are some staples you can purchase.
-Jump rope
-Resistance bands
-Mini-bands
-Physioball and/or a medicine ball
-Mat
Now let’s focus on how you can get your workout in if you don’t have access to a gym. There are a couple of workouts that will get the job done:
1. Start with a dynamic warmup (ex. Hip opener, quad stretch, hamstring stretch). Then get the heart rate up a bit with high knees or (running in place), followed by jumping jacks, mountain climbers and burpees. You can go for 20 seconds each.
2. Next, warm up the core by going into planks. Try to hold for 30 seconds to a minute.
3. Now you’re ready for your workout.
-Bodyweight squats-3 sets of 12-15 reps
-Next, Bodyweight lunges-3 sets of 12-15 reps
-Then, Bodyweight side lunges-3 sets of 12-15 reps
-Hip bridging-3 sets of 12-15 reps
-Pushups-3 sets of 10-12 reps
-Supermans-3 sets of 5 reps (this is great spine extension work for the back)
-Tricep dips-3 sets of 12-15 reps
1. You can also start this one with a dynamic warmup and then get the heart rate up by jumping rope. Start with planks and maybe add some side planks or bicycles for the obliques.
2. Now you can begin your workout!
-Physioball wall sits-3 sets of 12-15 reps
-Rotational lunges with medicine ball-3 sets of 12 reps
-Single leg RDL’s (Romanian deadlifts) with medicine ball-3 sets of 8-10 reps
-Physioball hamstring curls-3 sets of 12-15 reps
-Physioball pushups-3 sets of 10-12 reps
-Quadruped or bird dog (great spine extension work for the back)
Remember, you should always consult with your physician before beginning any workout program. Good luck!
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