THE SNOW DAY WORKOUT
Tis the season for snow. Although snow can be a fun and beautiful thing, it's without a doubt disruptive to our schedules. If it's bad enough, you're stuck at your house. Even if you can get out, every parent knows the feeling of having a whole day planned only to wake up to find out that school has been canceled. One of the biggest disruptions can be to your gym schedule. This month, I'm going to help give you NO EXCUSES! When you're stuck in your house and think you have to skip your workout, thing again and try this!
WARM UP
Directions - Repeat the below twice to warm up.
Jumping Jacks - 60 seconds
Jog in place (adding high knees and heels up at your discretion) - 60 seconds
25 Squats
THE WORK
Directions - Complete 3 rounds of the below exercises. Do each exercise for 30-60 seconds each with no rest in between each exercise. Rest for 1-2 minutes between each round. If you need more rest between exercises or between each round, take it. But start the next exercise before you feel completely ready to and certainly before you've have a chance to cool down. To reach a proper intensity in order to achieve the best results, you should always want a longer rest than you're given. See below for descriptions and modifications.
Jumping Alternating Lunges
Spider Man Pushups
Run with high knees
Tuck Jumps
Alternating T Pushups
Burpees
V-ups
Triceps Dips
Plank
Descriptions and Modifications
Jumping Alternating Lunges - Start in a lunge position with one foot in front of the other, jump up and switch feet. To modify do alternating reverse lunges where you step one foot back into a lunge position, step back to your standing position and do the same with your other foot.
Spider Man Pushups - Alternate bringing one knee towards your elbow as you descend in your pushup towards the ground. To modify, you can do a standard pushups or a plank.
Run with high knees - To modify, jog in place.
Tuck Jumps - Squat down low keeping your head and chest up and jump up. When you jump up, bring your knees up to a tuck position at the top. To modify, you can do standard Squat Jumps or Squats
Alternating T Pushups - Push up and bring one arm pointing straight up to the ceiling so you are in a side plank position, bring your arm back down to a standard plank, do a pushup and open up to a "T" formation to the other side. To modify, you can skip the pushup and go from a "T" position, to a plank and straight to a "T" position on the other side.
Burpees - Start standing, put your hands down in front of your feet, jump your feet out to a plank position, jump your feet back into your hands, stand up and jump up with your arms above your head and repeat. To modify, you can take the jump out or simply do jumping jacks
V-ups - Laying on your back with your legs straight and arms straight over head, lift your legs and arms to meet at the top. To modify, instead of moving both arms and legs at the same time, bring your opposite leg up to meet the opposite arm.
Triceps Dips - Using a chair or bench, place your hands on the chair facing out and dip down, push down through your hands to extend your arms and repeat.
Plank - To modify, you can do a plank from your knees.
Now, bring on the snow! IT'S CRUSH TIME!
Tis the season for snow. Although snow can be a fun and beautiful thing, it's without a doubt disruptive to our schedules. If it's bad enough, you're stuck at your house. Even if you can get out, every parent knows the feeling of having a whole day planned only to wake up to find out that school has been canceled. One of the biggest disruptions can be to your gym schedule. This month, I'm going to help give you NO EXCUSES! When you're stuck in your house and think you have to skip your workout, thing again and try this!
WARM UP
Directions - Repeat the below twice to warm up.
Jumping Jacks - 60 seconds
Jog in place (adding high knees and heels up at your discretion) - 60 seconds
25 Squats
THE WORK
Directions - Complete 3 rounds of the below exercises. Do each exercise for 30-60 seconds each with no rest in between each exercise. Rest for 1-2 minutes between each round. If you need more rest between exercises or between each round, take it. But start the next exercise before you feel completely ready to and certainly before you've have a chance to cool down. To reach a proper intensity in order to achieve the best results, you should always want a longer rest than you're given. See below for descriptions and modifications.
Jumping Alternating Lunges
Spider Man Pushups
Run with high knees
Tuck Jumps
Alternating T Pushups
Burpees
V-ups
Triceps Dips
Plank
Descriptions and Modifications
Jumping Alternating Lunges - Start in a lunge position with one foot in front of the other, jump up and switch feet. To modify do alternating reverse lunges where you step one foot back into a lunge position, step back to your standing position and do the same with your other foot.
Spider Man Pushups - Alternate bringing one knee towards your elbow as you descend in your pushup towards the ground. To modify, you can do a standard pushups or a plank.
Run with high knees - To modify, jog in place.
Tuck Jumps - Squat down low keeping your head and chest up and jump up. When you jump up, bring your knees up to a tuck position at the top. To modify, you can do standard Squat Jumps or Squats
Alternating T Pushups - Push up and bring one arm pointing straight up to the ceiling so you are in a side plank position, bring your arm back down to a standard plank, do a pushup and open up to a "T" formation to the other side. To modify, you can skip the pushup and go from a "T" position, to a plank and straight to a "T" position on the other side.
Burpees - Start standing, put your hands down in front of your feet, jump your feet out to a plank position, jump your feet back into your hands, stand up and jump up with your arms above your head and repeat. To modify, you can take the jump out or simply do jumping jacks
V-ups - Laying on your back with your legs straight and arms straight over head, lift your legs and arms to meet at the top. To modify, instead of moving both arms and legs at the same time, bring your opposite leg up to meet the opposite arm.
Triceps Dips - Using a chair or bench, place your hands on the chair facing out and dip down, push down through your hands to extend your arms and repeat.
Plank - To modify, you can do a plank from your knees.
Now, bring on the snow! IT'S CRUSH TIME!
"You're off to Great Places! Today is your day! Your mountain is waiting. So, get on your way!"
- Dr. Seuss
- Dr. Seuss
MARCH MUSIC
"Our greatest weakness lies in giving up... The most certain way to succeed is always to try just one more time."
- Thomas Edison
- Thomas Edison
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