3 Bad-Weather Workouts You Can Do at Home
- Updated on: 2020-10-14
- Read original article here
Sometimes, you’ve gotta suck it up and admit you shouldn’t run to the gym amid the hurricane-force gale or pounding blizzard outside. You need workouts you can do at home.
When a bout of bad weather rolls in and you can’t make it to the gym, let alone train outside, a DIY circuit is the best way to work all your muscle groups—even without equipment, says Brent Callaway, the International Performance Director for EXOS.
So here are three easy-to-follow workouts you can do at home. We’ve got two strength-training circuits from Callaway and one power yoga sequence from Amy Opielowski, the San Diego Program Manager for Core Yoga Power—to keep you on your fitness game this winter. They prove you can get your heart pumping and work your whole body… even in your tiny living room.
Directions: Complete the exercises in this order. Repeat 3 times.
For the Ys, Ts, and Ws, start standing. Hinge over at the waist with your back flat and chest up. For each position, squeeze your shoulder blades together. Raise your arms above head to create a Y shape with your arms. For the T, from the start position, raise your arms up and out to the side until they’re parallel to the ground. For the W, pull your arms back with elbows bent.
For the glute bridges, start lying on your back with knees bent and feet on the floor. With one knee elevated towards your chest, push your glutes and hips up so your shoulders and supporting foot are holding the position. Return to the start and switch to the other foot.
For the plank, begin by establishing a stable position. Raise one arm in front of you to create an unstable platform, hold for five seconds. Lower the arm and switch. Repeat until each arm has been lifted eight times.
Directions: Complete the exercises in this order. Repeat 3 times.
Exercise descriptions: For the half-kneeling shoulder press, start by kneeling on one knee with both dumbbells at your shoulders, lined up with your ears. Press the weight vertically up, extending both arms fully at the top. Keep your knees relatively narrow so you’re creating the stability internally rather than stealing it from the ground.
For the rear-foot elevated split squats, start by putting your foot shoelace-side down on a chair behind you. Keep your weight on your front leg during the squat and the weights in your hands down by your sides.
For the single-leg Romanian deadlifts, begin by standing tall with weights resting in your hands. Hinge forward at the hip as you extend one leg behind you and lower your weights to the ground, similar to the Warrior III yoga pose. Keep learning forward until your body and leg are parallel to the floor to make a T position with the entire body. Press yourself back up to return to standing.
Directions: To get a dose of cardio, strength training, and stretching, perform the following yoga poses recommended Amy Opielowski. For a sequence, transition between each posture with a few breaths in down dog. Perform the set two or three times and at the end of the final set, take a five minute rest in corpse pose.
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