Hey I get it, the weather is awful…actually that is a nice way of describing it. Between the polar vortex, the never-ending snow…oh and now with ice rain; some people just don’t want to GO OUT. Not everyone has a home gym, or a yoga studio five feet from their front door…thank you Citizen Yoga !!! So when you are stuck in the doldrums of winter…you can still break a sweat without a single piece of exercise equipment–or even a yoga mat. Here are a few quick workouts to boost your mood and your heart rate!
1. Download my favorite app the 7 Minute Workout Challenge app : http://7minworkoutapp.net/#about
2. The 30-minute routine, if you have questions…feel free to ask!
1. Warm up for eight minutes. You can do whatever you like to get your heart rate up. Do some jumping jacks, jog in place or dance to your favorite song.
2. Do one minute of jungle squats (Lower body)
How to do it: Start out in a basic squat position, making sure your knees are not extending beyond your toes and with weight distributed evenly on your heels. Pivot to the right 90 degrees on left foot while maintaining the squat position. Pivot back to starting point, staying in squat position and then pivot to the left 90 degrees on right foot. Pivot back to starting point and come out of squat position. While standing up, do not lock your knees. This is one Jungle Squat; repeat for one minute.
Tip: Be sure to keep core engaged and back straight the whole time.
3. Do one minute of push ups. (Upper body)
4. Do one minute of reverse V lunges. (Lower body)
How to do it: Starting from the standing position, lunge backward at a 45-degree angle to the right, making sure your left knee does not extend over your foot. Explode from that lunge position back to the standing position. With only enough time to regain balance, lunge right back down, on the left side, going backward in another 45-degree angle. Explode back from lunge to standing postion to complete one repetition; repeat for one minute.
Tip: As you lunge, keep your eyes looking straight ahead and focus on keeping your core engaged to maintain balance.
5. Do one minute of modified chair dips. (Upper body)
How to do it: Firmly grip a chair, table or any firm object that will support your weight. Fingers should be facing your back and your knees should be bent with feet shoulder width apart and flat on the ground. Lower yourself until your arms are bent at 90-degree angle and then push yourself back till arms are straight again. Repeat for one minute.
Tip: To make this more difficult you can straighten your legs and even raise one leg at a time while you continue to dip.
6. Do two minutes of cardio. (Whole body)
7. Do one minute of abs exercises. (Whole body)
8. Take a 30 second break.
Repeat steps 2 through 8, three times.
Good Luck–let me know how it goes!