Nearly every one of my clients struggles with staying fit during the winter months. The decrease in sunlight and cold weather makes just about anyone run for the couch with a warm blanket. Even if you are a committed gym-goer, there are times when it’s almost impossible to motivate and get out of the house.
In today’s video I give you the simplest workout ever that you can do in your home, right now, with no equipment in just a few minutes. What’s great about this workout is it’s customizable based on your fitness level, fitness goals, and time, and it will help to develop your overall strength.
If you are new to fitness, or getting back in the game, aim to complete 3 rounds of these 3 exercises. Be sure to incorporate the 1 minute break in between each circuit of 3 exercises. Take your time as you execute each exercise and be sure to practice good technique. Aim to complete this workout 2 times each week.
As you get accustomed to this workout, or if you are exercising consistently, you can increase the intensity of this workout by adding light to moderate dumbbells for the Sumo Squat exercises. Also, aim to complete 3-5 rounds of the 3 exercises. While still incorporating the 1 minute rest between circuits, you can challenge yourself by moving quickly through the exercises. Aim to complete this workout 3 times per week.
If your fitness level is more advanced, aim to complete 5-10 rounds of the 3-exercise circuit. You can consider skipping the 1 minute rest between circuits and rest only when needed. You can do this workout as frequently as every other day, therefore 3-4 times each week!
- Sumo Squat: Be sure to keep your feet slightly wider than shoulder distance apart. Allow your knees to track outward in the same direction as your toes. Relax into the movement so that you sit deeply with your hips. Focus on using your hips to lower you until your fingers can touch the floor and avoid bending at the waist.
- Plank Pull: This exercise is great for building core and upper body strength. Be sure to draw inward through your abdominals and keep a long spine. Allow your lower back to round slightly – contracting through your abs – as you bring one knee forward.
- Plyometric Jumps: The key to this exercise is lowering your body towards the ground before your explode upward. This brings an energetic spring to your leg muscles and helps to develop strength and overall fitness. If you are new to this exercise, you can slow down the rate of jumping, allowing yourself a beat between each jump. As your fitness level progresses, aim to rebound and jump up immediately upon landing.
Winter doesn’t have to bring a decrease in fitness level. Because this workout is fast moving and intense, you are able to produce great results with relatively short workouts. It’s the ultimate time saving workout.
As always, be sure to eat protein before or after your workouts to promote recovery and stable blood sugar. I like Promax Fit n Crisp bars after my workouts. Let me know what you think about this workout. Stay strong!