When the weather turns cold and snowy and you’re cooped up indoors, you can still get some exercise, even if you don’t have gym equipment at home. All you need for a cold weather workout is a little space and 10 to 15 minutes.
Try these exercises for a full body workout that works major muscles, core stability and raises your heart rate. Do all four exercises in this series. Rest for a minute and repeat three times.
Glute Bridge: Lie on your back with knees bent and your feet hip width apart. Pull your toes up so you can push through your heels and slowly raise your hips to the ceiling. Keep your head and shoulders down throughout the movement. Do 10 repetitions.
Push-ups: (see image at top of page) Place hands on the floor, or stand at a counter if the floor version is too difficult. Keep your body aligned from ears through ankles and don’t let your shoulders shrug up towards your ears while performing the exercise. Do 10 repetitions.
Bodyweight Squat: Set your feet shoulder width apart with your knees aligned with your feet. A good squat requires both hip and knee motion, so sit back into your hips and then down, allowing your knees to bend as you go. You should feel some weight shift toward your heels. A slight upper body lean forward is normal, but keep your back straight with your head up and eyes forward.
Lower for a count of three on each repetition and push back up quickly. Use a chair behind you if you’re not confident of your balance. Do 10 repetitions.
Bird Dog: Hold your lower back as stable as you can and alternate lifting each arm and the opposite leg as you go. Do 5 repetitions on each side.
Jumping Jacks: If you still have some energy left and want a more vigorous finish for your cold weather workout, try jumping jacks. Go for 30 seconds, rest for a minute and repeat 3 to 4 times.
|Mike Bento is an advanced trainer at The Clubs at Charles River Park and Massachusetts General Hospital. He holds a master’s degree in human movement and is certified by the National Academy of Sports Medicine as a corrective exercise specialist and performance enhancement specialist.|