January can be a grim time of year for many. It’s cold & you may find you are struggling to leave the house unless it is completely necessary.
For some, the thought of venturing to the gym can be too much. Waking up early when it is dark or trying to find the motivation to exercise after work can be a real struggle but fear not. You can still get in a good work out in the comfort of your own home. Why not try this workout to beat the winter blues.
Warm up & stretch for a few minutes to get your body warm & active ready to exercise.
Complete each exercise. Then rest for 20 seconds before starting the next one.
Side Lunge x 20 reps
Most people only exercise in two planes: up and down or forward and back. That’s what makes side lunges so effective — they train you laterally. This lunge variation is a great addition to any conditioning plan because it will challenge your muscle fibers, tendons and ligaments in a different movement pattern.
Mountain Climbers for 30 seconds
This exercise combines the difficulty of a plank, deep core stabilisation & alternating knee drives towards your chest. The knee drives also increases your heart rate, which is the perfect way to flatten your abs and burn calories. It’s crucial that you maintain proper alignment throughout the exercise and keep your shoulders and wrists perfectly stacked.
Press Up x 15
This is one of the best upper body exercises because it works everything — your chest, your back, your arms and even your abs! Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side (so don’t flare your elbows out wide). Try to get your chest and hips as close to the floor as possible without touching.
Burpee for 30 seconds
The great thing about burpees is that they combine cardio and strength into one exercise. A burpee is a complex, total-body exercise that will work your upper and lower body at the same time with a strong focus on the core.
Plank for 30 seconds
The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.
Squat Jump for 30 seconds
It’s a simple but challenging way strengthen your entire lower body: quads, hamstrings and glutes. Bonus: It also works the core and will help you jump higher and improve your power & elevating heart rate.
Bicycle crunch x 20
Bicycles create fire in the core because they require deep abdominal stabilisation and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.
Dips x 15
Sit on a chair with your hands by your side. Slide your backside off the chair with your legs out in front of you. Slowly lower your body making sure your shoulders & head up right. Once you get to around a 90 degree bend in your arm, push yourself back up to the starting position.
Once you have completed the whole circuit . Rest for 1-2 minutes max then repeat it all again another 2 – 3 times.