The Too-Cold-to-Leave-the-House Workout

 

Thinking that maybe you’ll just stay in today and avoid the snow-covered roads or freezing temps...or just don't want to drive to the gym? Me too! But don’t let your body suffer by skipping your workout. Checkout this body-warming, calorie scorching, muscle burning workout (see what I did there? Feeling hotter already?!)

Here's the Deal:

Each Tri-set contains 3 strength moves and 1 cardio burst for a calorie-killing circuit workout. Repeat all exercises for 1 minute before moving onto the next exercise in a tri-set and complete each tri-set three times before moving on to the next. Minimal rest between sets is encouraged to keep your heart pumping as well as getting the most calorie burn and strength gain throughout your workout. You'll be finished in less than 30 minutes, and you will have warmed up and burned hundreds of calories…so get moving!

Here's the Work:

Warm up: 1 minute jumping jacks, 1 minute stair climb

Tri-Set #1

Traveling Lunges: Lunge around the house. Make sure to press through your heel on your way up and keep the knee from coming over the toe.

Push Ups: On your toes or your knees…or even against a counter. Just make sure to keep your abs in tight.

Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands. Bring your shoulder towards the opposite knee.

Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.

Tri-Set #2

Tricep Dips: Do these off of a sturdy chair or step. Dip down so that your elbows are at a 90-degree angle. Pull the legs in toward the body to make the dips easier or straighten the legs to make them harder. If you need even more of a challenge, lift a foot off the floor.

Walking planks: Start in plank position on your forearms then stay in plank while pushing your body up to your hands, one arm at a time, and then back down again and repeat until your minute is up!

Back Extensions: Get on your belly with hands and legs extended…lift the chest and legs up off the floor while contracting your lower back and butt. Keep your abdominal muscles tight during this movement and make sure to breathe.

Cardio Burst — Jumping jacks with burpees thrown in. Every 5-10 seconds interrupt your jacks with a burpee and get right into the jacks. 

Stretch!

TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do each move for as long as you can or increase the Cardio Burst times.