Home Workouts For When You’re Snowed In
Winter storm Kenan dropped tons of snow for us living at the Jersey Shore and the Eastern Seaboard. As unpleasant as digging out of this storm can be, it is perfect timing for this week’s blog about exercises to do when you’re snowed in and can’t get to the gym. These workout programs are suitable for any fitness level and are really convenient to do at home, plus there is no need for any equipment. Not to mention it’s free! Working out at home is simpler than ever before and it can save you, not only money, but time it takes to travel back and forth to the gym. If you are interested in the perks of at home workouts continue reading for a customized plan tailored to your fitness level!
Disclaimer: If you have any medical conditions, limitations, or concerns about completing this program, please consult your health care provider before continuing.
Before we dive into the workout programs, it is important to acknowledge warm ups and cool downs. You never want to just jump right into a workout without waking up your muscles. You want to make sure that you find time before you workout to participate in light cardio or a series of stretches. Doing this will tell your muscles that it is time to workout, rather than surprising them. In addition to warm ups, you have to also complete cool down stretches and exercises as well. Cool downs allow your muscles to relax more sufficiently, rather than abruptly stopping. Cool downs also help you recover faster and reduces soreness. Everyone can have their own individual cool down routine, however, stretching is the most common form. With that being said, begin by completing your form of warm up before continuing on to the workout program. Some warm up examples are 30 second exercises of high knees, jumping jacks, lunges, squats and jump rope.
3 Circuits of each exercise
- 20 Squats: Stand shoulder width apart, feet slightly turned out, lower your body until your thighs are parallel to the floor, pause in this position, than rise and return to neutral, repeat.
- 10 Knee Push-ups: Lower on the ground to your knees, place your hands shoulder width apart on the floor, engage your core, bend your arms, lower your chest close to the floor, push your body back up, returning to the kneeling plank position, repeat.
- 10 Stationary Lunges: Stand with your feet hip distance apart, being by taking a large step backwards with one foot, then lower your back knee to a 90 degree angle, creating another 90 degree with your front knee, hold position, then press up to starting position, repeat.
- 10 Dumbbell Rows: Start by placing your feet a little wider than shoulder width, while bending over slightly, rest your one hand on a stable surface while the other hand is hanging straight down holding a weight (if available), then bring your weighted arm up into a 90 degree angle at your side, hold for 2 seconds, then lower back down, repeat this motion on both sides.
- 15 Second Plank: Start with kneeling on the ground, then lower your hands down to the ground and place them shoulder width apart, once in that position engage your core and lift off of your knees placing your feet together on the ground.
- 30 Jumping (or walking) Jacks: Stand up straight and begin by jumping your feet apart while also bringing your arms up to clap above your head, then jump to return your feet together and your arms back to your sides, repeat.
Time yourself—one minute of each exercise. Repeat the circuit three times.
- Plank Raises: Begin in a plank position, then raise one arm straight out in front of you, hold for 2 seconds, then return to starting position, repeat motion on other arm.
- Burpee: Begin by jumping up, then lower down into a squat, to then press down in to a push up, repeat. (This exercise should be fluid and fast.)
- Tricep Dip: Begin by sitting on the floor with a stable chair or couch behind you, place both of your hands behind you on the couch, then use your arms to push your body upwards till you are almost in a seated position, then begin by using solely your arms to lower yourself towards the ground (but not touching it), then use your arms again to press your body upwards, repeat this motion.
- Skater Jump: From a standing position, shift your weight onto your left leg, bending your left knee to lower your hips a few inches while raising your right foot off the ground, glide to then land on your right leg, allowing your left leg to cross behind you and your arms to swing across your body in the same direction, repeat.
- Side Plank: Lie on the floor on your right side, while engaging your core, prop up on your right arm, resting the left arm on your left side or using it for balance, hold and repeat motion on other side. (Only your feet and arms should be touching the floor).
- Mountain Climber: Begin in a plank position, then quickly bring your right knee towards your chest to then return back to the plank position, repeat this motion with the other leg. (This exercise should be a fast paced motion. Almost like you are running while in a plank position).
Complete each exercise with only 15 seconds in between and at the end of the workout, rest for two minutes, then repeat the circuit two more times (total of 3 circuits).
- 10 Squat Jumps: Stand shoulder width apart, lower to the ground and as you rise back up, jump. Land softly on your feet.
- 30 Second Bear Crawl: Begin in a table top position, lift up onto you feet (still in this table position), engage your core and begin to crawl, placing one arm and leg in front of the other.
- 12 Shoulder Taps: Begin in a plank position, bring your right arm to touch your left shoulder, then return it to the ground, repeat motion on other arm.
- 8 Chest to Floor Burpees: Complete your normal burpees, except when it comes to doing a push up you are going to lower your body completely to the floor to then press up from.
- 8 One Legged Walkout (each side): Stand on one foot with your hands by your side, place your hands on the ground and walk out in a push up position, make sure to keep your keep your back flat and core engaged, perform a push up at the bottom, then walk yourself back up to the starting position staying on the single leg the entire time.
- 12 V-ups: Lie flat on your back, bringing your feet straight up in the air, while simultaneously bringing your upper body up as well. (This motion should create a “V” with your body.)
I wanted to share the news that AWSC has started a 2022 Workout Challenge. Our goal this year is to get people moving their bodies. Every month we will add a new exercise which will build on the previous month’s exercise. Aim for 2 sets of 22 reps for each exercise. All exercises can be done at home without any gym membership or expensive home equipment. Warm ups include 8 different 30 second exercises: high knees, reverse lunges, squats, inchworms, jumping jacks, hip openers, forward arm rolls, backward arm rolls. January’s exercise was Jump Squats and February’s is Full Leg Kicks. March will be Mountain Climbers.
Demonstration videos are posted the first week of the month on our Instagram, Facebook and YouTube Channels. Check them out or ask us if you are interested in joining us in our 2022 Workout Challenge!