By Mike Shaw, Owner of 1205 Fitness, Inc.
Winter Is Coming! And it’s bringing the Pandemic with it! After three full seasons of quarantine, and as a result, many gym closings, we now face the most daunting threat since John Snow defeated the White Walkers in Game of Thrones…shorter, colder days. Winter days are enough of a downer already, yet the specter of spending them being sucked into the living room sofa is just downright depressing.
The answer? Get up and get out! Outdoor exercise is good for your body and mind, regardless of the time of year. Reconnecting with nature and taking fresh air into your lungs will shake off the looming digital hangover that comes from staring at various screens for hours on end; and it will give you a natural boost of energy, focus, and creativity.
Keys to Successful and Fun Winter Workouts
A Dynamic Warm-Up
Dynamic warm-ups are essential for increasing blood flow and muscle temperature, which helps decrease your risk of injury. Warming up makes your muscles more pliable and less susceptible to sprains and strains. The best dynamic warm-up for you depends on which type of workout you’re doing. But for all warm-ups, be sure to include low-intensity movements that mimic the exercise you’re about to perform.
Sample 3 Minute Warm-Up
- 30” Jumping Jacks
- 30” Alternating Front Kicks
- 30” Wide Leg Toe Touches
- 30” Butt Kick Jog
- 30” Standing Pec Flyes
- 30” Shoulder Circles
Dress Properly: Dry = Warm-The Best Ability is Availability, So Don’t Get Frostbite
Wear fabrics that wick moisture and sweat away from your body. Synthetic fibers such as polyester, nylon, and polypropylene dry quickly and wick away moisture about twice as quickly than cotton. Wear a fleece on top of your wicking layer to keep the warmth in. On really cold days top your layers off with a nylon shell. As you heat up, peel those layers off. Overheating is real…even in winter.
Stay Hydrated
To keep your skin from drying out, drink 64 ounces of water daily (which you should do in any weather) and rub Vaseline or moisturizing cream on your nose and ears. Sip water during your workout. For training sessions lasting 90 minutes or longer, use a sports drink that replaces your electrolytes.
Whether you’re looking for a good turkey-burner workout to purge those extra Thanksgiving calories, or you want to get a head start on your New Year’s Resolution, here are some killer workouts you can perform at home with little or no equipment.
Full Body Circuit Training – No Equipment Needed
Workout #1:
Perform 3 circuits exercises consecutively:
60 Seconds per exercise, performed consecutively
- Squat jumps
- Mountain climbers
- Lunge jumps
- Sprint in place
- 2 Pushups – 1 Burpee
- Rest 1 minute
Perform 3 circuits exercises consecutively:
60 Seconds per exercise, performed consecutively
- Wide leg squats on toes
- 4 lunge drops / 8 high knee runs
- Side planks (lower and raise hips)
- Climbing planks (start on forearms, raise to pushup position, repeat)
- Sprint in place
- 1 Minute rest
Perform 3 circuits exercises consecutively:
60 Seconds per exercise, performed consecutively
- Crunches
- Reverse crunches
- Side to side heel touches
- Static crunch with cycling Kick
- 1 Minute rest
Workout #2:
- 10 Burpees
- 20 Push-ups
- 30 Crunches
- 40 Squats
- 50” Plank
- 60” High knee jumps
Rest 1 Minute and Repeat 2x
- 30” High knee run in place
- 30” V-Ups
- 30” Star jumps
- 30” Side plank w leg raise
- 60” Run in place
- 30” Jump squats
- 30” Mountain climbers
Rest 1 Minute and Repeat 2x
60” each
- Low jumping jacks
- Squat walk
- High knee run in place
- Bottom burpees
- Plank jacks (high plank, jump feet in and out)
- High plank w opposite shoulder taps
- Plyometric lunge jumps
- Lateral shuttle runs
Rest 1 Minute and Repeat 2x
Workout #3:
60” each
- Speed skater hops
- 5 Squat jumps / 5 Push-ups
- Single leg hip raises (lie on back, raise one leg, raise and lower hips)
- V-Ups
- Push-ups
- Low plank with alternating leg raise
- Front kicks
- Uppercuts (squat position)
Rest 1 Minute and Repeat 3x
60” each
- High plank + Rotating twists
- Alternating lunges
- High plank + Opposite toe touch
- Burpees
- Jab Cross Squat
- Wall sit (legs bent at 90 degrees, sit against wall)
- Bear crawl plank push-ups
- Mountain climbers
Rest 1 Minute and Repeat 3x