A warm up is a great place to start. This will minimize the chance of injury, burn calories and prepare your muscles for the strength training exercises to follow.
Choose one or two of the following exercises. Perform each exercise for 30-60 seconds. You can perform as many rounds as you like depending on your current fitness level.
Jump rope: with or without the rope.
Hopping back and forth: Use both feet or just one leg and ‘hop’ over a set line, whether a crack in the floor, ruler, string, etc.
Ice Skaters: This movement is just like ice skating in place, get low, jump from side to side, keep a fast pace.
Mountain Climbers
Step up on your stairs: For more advanced step up on 2 or 3 stairs
Running in place with high knees
Strength Training Workout
Most of these exercises are functional movements. This means they simulate real life movements. These exercises will increase muscle strength and balance. These exercises will also increase your ability to efficiently perform daily tasks such as shoveling snow... grrrrr! Focus on proper form and try performing each rep slow and watch how much your muscles will burn!
Squats (For more advanced try single leg squats or jump squats) 1-3 sets of 15-25 reps
Reverse Lunges (For more advanced try forward lunge or split jumping lunges) 1-2 sets of 10-12 reps
Floor Glute Bridges (For more advance try placing one foot on a bench or couch or do single leg bridges) 1-3 sets of 15-25 reps
Wall Sits (For more advanced try single leg Wall Sits) 1-2 sets 30-60 seconds
Push Ups (For more advanced try decline with feet up on a chair or table). 1-2 sets of 10-15 reps
Dips Off Table or Chair (For more advanced lift one foot off the floor or elevate your feet on a chair or table)1-2 sets of 10-20 reps
Rows (Use a jug of water for resistance) 1-2 sets of 10-15 reps
Biceps Curl (Use a jug of water for resistance) 1-2 sets of 10-12 reps
Crunches 1-2 sets of 15-25 reps
Plank 1-2 sets of 30-60 minutes
Give this quick workout a try next time you're snowed in for a full body workout!
*Consult with your physician before beginning this or any fitness routine to ensure you're healthy enough to begin a fitness program. Feel free to contact myself or a Certified Personal Trainer for a demonstration and other fitness ideas for a home workout.