It should take you about 30 minutes to complete this workout – aim to complete each routine at least three times through. And the best thing is that you can complete the whole workout in the comfort of your own home if you don’t want to face the weather.
As you know, it’s best to focus on form even if that means you can only do a few reps. If you don’t have enough time to complete the entire workout, just do a few moves or one set to fit at least a little exercise into your day.
What you'll need:
- A sturdy chair
- A set of hand weights
- A mat or non-slip floor
Pre workout warm up
It’s important to prepare your body for exercise. Spend at least 10 minutes warming up your body with cardio exercise. For example, you can jog on the spot for 5 minutes, followed by jumping jacks or jump rope. If it’s not too cold, you could head outside: walk around the block followed by a light jog.
Winter workout move 1: Arm and shoulder combination using weights
Stand with your feet shoulder-width apart while holding the weights down by your sides. Using both arms, curl the weights up to work your bicep muscles; then rotate your wrist so your palms are facing each other. Press the weights overhead at shoulder height to effectively work your shoulder muscles. Repeat for 12 reps.
Winter workout move 2: Plié squat with arm pull
This squat works the legs, glutes, inner thighs and trapezius muscles. Stand with feet slightly wider than shoulder-width apart, with your toes pointed out. Hold the weights on a diagonal in front of you with your palms facing your body. Slowly lower into a squat as if you are sliding down a wall, keeping your back straight. As you come up to standing, pull the weights toward your chest leading with your elbows. Repeat for 12 reps.
Winter workout move 3: Chair dip
It’s time to work the triceps – the muscles at the back of your arms. Sit in your chair and place your hands on the seat next to you. Now, place your feet out in front of you, keeping your thighs parallel to the floor. Lower out of the chair and, as you bend your arms, your elbows should go behind you, supporting your body weight. Finish this move by pushing back up to the starting position. Repeat for 12 reps.
Winter workout move 4: Hands and knees balance
This total-body move works your abdominal core muscles, arms and legs. Get down onto your hands and knees. Position yourself so that your wrists are directly underneath your shoulders and your hips are over your knees. Try and keep your back flat. Then straighten your left leg and lift it up a few inches behind you. At the same time, lift your right arm straight out in front of you. You can either hold this pose or crunch by bringing your knee to chest and your elbow to knee. Do 12 reps, and then repeat on the other side.
Winter workout move 5: Curtsey lunge with leg lift
This lunch works your inner and outer thighs as well as your glutes. Stand tall and place your hand on the back of a chair for balance. Take a backward lunge step with your left leg, taking your back (left) foot over to the right just past the mid line of your body. Bend the knee on your front (right) leg to lower down as your curtsey, ensuring the knee comes in line with your toe, but no further forward. Keep your core muscles tight and back straight. Rise back up to standing and keep your back foot flexed as you bring the back leg to join the other. Do 12 reps, and then repeat on the other side.
Winter workout move 6: Bridge pose with chest press
This move will work your chest muscles, core and glutes. Start by lying on your back and practice the bridge pose by squeezing your glutes and raising your hips up off the floor to make a straight line from the shoulder to the knees. Once you are able to hold this position, add in the chest press. Hold your weights with your palms facing forward and in line with your chest. Press the weights up, hold for a second, then return to the starting position.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.