Starting a new routine in the winter time is hard. When you hear the wind howling outside your window, and you turn on the TV to find that the weather is miserable; it becomes a mental barrier to our fitness goals. I am from the east coast, and found that the winter months can be a hard time to maintain running shape.
In the winter months we are naturally more sedentary because of the temperature, lack of sunlight, and higher caloric intake. Never is it more apparent that we are still animals than in the winter months. Ideally, since most take their fitness goals as a year round endeavor, you have to find ways around this. Somedays you just do not feel like going outside. In in this case at home exercise become almost paramount to achieving your fitness goals. Since most people do not have an at home gym, at home exercise has to be done with your body weight. When doing body weight exercises I believe in going until muscle failure, and hitting all the muscle groups. Typically I think body weight exercises should be done in a pyramid circuit. Where the repetitions count down from 100% to zero. Below is a pretty good at home exercise routine that I have found works nicely. This at home exercise circuit is done by time. The first time I did it, I used 30s, and then went down to 10seconds by 5 second increments. I did it that way because it allowed me to do 5 sets and figure out exactly what was weak and strong. At Home Exercise Wall Sits - Standing, place your back against the wall in your home. Begin to slide down until your thighs are parallel with the floor. Hold. Push Ups - The basic pushup; lay on the ground with your thumbs touching the outside of your chest. Your feet should be no more than 8in apart. Push your body weight up. You should be left with your body making a diagonal straight line. The best part about push ups is that there are so many types you can. I like to switch it up and do at least two different types switching back and forth between sets. Sit Ups- Lay with your back on the floor Place your hands on the back of your head, just so your fingers touch. Raise your knees so they are in a comfortable position 90 degrees to the ground. Use your abs to pull your body up. Mountain Climbers Again get in the push up position. But this look forward, and bring your knee to chest. place that knee back at the start position and do the other. Plank Simply holding yourself up in the push up position. Wall supported hand stand push ups (advanced) If you are not strong enough to do this, you can skip it. Place your back against the wall. Kneel down and place your hands in front of you. Walk your feet up the wall, and as you walk move your hands closer to the wall. If you cannot do pushups you can hold this position. Oblique Crunchs Lie on your back as if you were about to do a crunch. Pick your feet up off the ground so your calves are parallel to the floor. As you go up slightly twist your body to the right and reset back to the ground. Alternate to the next side. Set 1 (30s) Rest 30s Set 2 (25s) rest 30s Set 3 (20) rest 15s Set 4 (15s) rest 5s Set 5 (10s) Done.
0 Comments
|