This is the view out my window today…and underneath all that powder is a delightfully thick layer of ice, compliments of freezing rain all night long. So, we’re not going anywhere. And the gym is closed anyway. Instead, my husband and I did this at-home workout last night, while watching one of our favorite tv shows! It didn’t take a lot of brain power – which is always good – or a lot of space and equipment! Here it is:
The workout is 36 minutes long (without rest periods). And, you’ll probably want a few of those… Set a timer for 6 minutes. Complete each set of three exercises as many times as possible during those six minutes. Take a minute or two to rest. Then, start in on the next set of three exercises. Each set of three exercises is repeated for six minutes. Here are the details on the moves!
10 box jumps: Jump up onto something sturdy (a metal box, a stair step, a bench, etc.) and back down. Repeat 10 times.
10 push-ups: Knees or toes. Regular old push-ups. You know these! You love these! 🙂
10 compact crunches: These are my new favorite exercise. Do a regular crunch, but also lift your legs of the ground at the same time so that your elbows and knees almost touch in the air. Then, lay back down. Repeat 10 times. (It’s like you’re making a letter c with your body).
12 plank jacks: Hold high plank (or push-up position) and jump your feet out into a wide straddle, then back close together. Repeat 12 times.
12 glute bridges: Lay on your back and put your feet up on a stair, bench, couch, etc. Press your hips up high, then lay them back down. You can add a weight (held on your lower abdomen) to make it harder. Increase intensity by holding one leg up in the air while performing the exercise. Here’s a video!
12 plyo lunges (each side): Stand in a lunge with one foot front and other foot behind. Jump up and switch legs in the air to land in a lunge with the opposite foot front (video here).
15 jumping jacks: Just like middle school gym class. You got this! (If you need a lower impact variation, try stepping one foot to the side and doing a squat, then bringing feet back together. Repeat with other foot).
15 hammer curls: These are bicep curls with palms facing in toward the body at the lowest point. The end of the weight should tap the shoulder at the top (video here).
15 overhead press: Hands hold weights at shoulder height, palms facing away from the body. Press the weights so that arms are fully extended above the head. Bring the weights back down to starting position. Repeat 15 times.
15 bicycles: Lay on your back with hands behind your head and elbows out. Bring up right elbow and left knee so that they almost touch above your abdomen. Repeat on the other side. To make it harder, extend the lower leg and don’t let it touch the floor (video here).
12 burpees: Back to middle school gym class we go! Start standing. Squat down to touch the floor with your hands. Jump your feet out to high plank (push-up position). Do one push-up. Bring the feet back to a squat right next to your hands. Jump straight up lifting the arms above your head. Repeat 12 times! To make it easier, you can take out either the push-up, the jump, or both. You can also step out to plank from the squat instead of jump. (video here).
10 rows: Standing on your feet and hinging slightly forward from the hips, hold one weight in each hand with arms hanging down, hands near your knees. Draw the elbows straight back bringing the weights next to your waistline. Extend the arms back to starting position. Repeat 10 times.
10 tricep dips: Place your hands on a stair or bench and feet on the floor. Bending the elbows to the back, dip your hips down and up, keeping your feet far out in front of you (video here).
10 curtsy squats: Start with feet hip-distance apart directly underneath you. Cross one leg behind the other and out to the side. Bend the knees about 90 degrees. Straighten the legs and step back to starting position (video here).
30 mountain climbers: Stark in high plank (push-up position) and bring one knee in to the chest. Switch feet and bring the other knee in to the chest. Repeat 30 times.
10 one-leg dead lift: Stand on one leg and hold a weight with two hands in front of you. Hinge from the hips and bend down (no farther than parallel with the ground) then stand back up. Repeat 5 times each leg (video here).
10 T-pushup: Complete one push-up, then open to a side plank. Repeat on the other side for 10 total (video here).
15 triceps overhead extension: Hold a weight in two hands. Lift it high above your head, then lower it behind your head by bending the elbows. Keep the elbows pointing up the entire time, moving only the forearms to lift the weight above the head and then lower it (video here).
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