I could see most of the gym and workout resolutions getting failed during winters. We set up a morning alarm for the gym but as the morning temperature drops down to sub-zero levels, we prefer to spend an extra hour under the sheets to stay warm.
According to health experts, it is recommended to perform 150 minutes of moderate aerobic activity per week. Along with this, we should perform two days of strengthening exercises per week as well.
Now, what if I tell you about 5 fantastic exercises that you can do at your home itself? Just add a few cardio sessions per week and you could see the difference yourself.
Squats are one of the super effective compound exercises. It targets largest muscles of your body – Gluteus maximus, quadriceps, and hamstring providing the good amount of strength improvement and calorie burn.
Courtesy – Bowflex
How to perform squats:
- Stand straight with your feet hip-width apart and extend your arms in front of you
- Lift up your chest, keeping shoulders back, tighten your abdominal muscles
- Push your hips & butt back and bend your knees bringing yourself in a pose of sitting on a chair. Make sure to keep your upper body as straight as possible.
- Go down till your thighs are parallel to ground, keeping your weight on your heels making sure that your knees do not offshoot your toes.
- Return back to the upright position. Be careful not to lock your knees while you reach a standing position.
- Repeat for three sets of 10-15 reps.
Burpees are again a great exercise that involves your complete body. It targets glutes, hamstrings, calves, abs, deltoids, triceps, pectoralis. So many muscles, you see? Here’s how to perform a burpee:
Courtesy – Bowflex
How to perform Burpees:
- Stand straight with your feet hip-width apart and squat down, your palms touching the ground and take your body to plank position.
- Keeping your core and glutes tight, perform a pushup.
- Come back to plank position and jump your legs back to your palms. Get your feet as close to your palms as possible.
- Stand straight and make a jump extending your arms above your head.
- Repeat for three sets of 10-12 reps.
3. Step up and Reverse Lunges
By this exercise, you’ll be working on both strength and stability. You require a bench or stepper up to the height of your knee. You can hold weights in your hand to increase the difficulty level.
View this post on Instagram
FIT | COMPOUND EFFECTS!! In love❤️ with this COMPOUND COMBO "Step-Up to lunge" to power punch the glutes into gear and work on my balance. Had to share. Your core (pillar) is highly relied upon to balance through the range of movement and retracting and depressing the shoulders back and down works the traps too. So much muscle recruitment here, its more than legs baby!. Yes.."I feel it..🎤🎤" @oathletik TRAINER TIP | For the most time-efficient workouts, compound exercises, (exercises that require using more than one joint) are recommended because 8-10 exercises can stimulate all the major muscles in the body and create the greatest change in body composition in the shortest time. Ask me for options for success if you need:) #rozfitlifestyle #lunges #stepuplunges #legwork #bootygainz #bootywork #traps #trapsonfire #compoundexercises #fuelthefire #sweatandsparkle #wheretheresawilltheresaway #legday #legshungover #oathletik #houstonathlete#compoundit #legselfie #adidas @adidaswomen #athleta #adidaswomen
How to perform Step up & Reverse Lunges:
- Stand in the upright position with your feet together in front of the bench.
- Lift your right foot up and step on the table. Now, pushing through your heel, drive your left leg up on the bench. Try to keep your back straight.
- Step down with your left leg from the bench.
- Once your left foot reaches the floor, lunge backward with your right leg.
- Repeat for three sets of 10-12 reps. Take a break of 30 secs between the sets.
4. Push ups
Yes, pushups are inevitable. They again constitute a fantastic functional movement focusing on your chest, triceps, deltoids. While doing pushups focus on keeping your elbows pointed backward, don’t let your hips sink and keep your neck in a neutral position.
How to perform pushups:
- Place your palms on the floor, slightly wider than your shoulder-width and feet closer. Keep your back tight so that it doesn’t sink and pull your shoulder blades back and down.
- Tighten your core and keeping your shoulders pointing backward, lower down your body by bending your elbows.
- Lower down until your arms become parallel to the floor.
- Return back to your starting position with power.
- Repeat for three sets of 15 reps each. Take a break of 30 secs between the sets.
5. Kettlebell Swings
Okay, so you’d be needing a kettlebell for this workout. It’s important to maintain correct posture in this exercise so you should start with the lighter weights first. It is a wonderful workout to boost your endurance and cardiovascular health as it targets your hips, glutes, hamstrings, lats, abs, shoulders.
How to perform Kettlebell Swings:
- Stand with your feet hip-width apart and knees slightly bent. Hold a kettlebell in front of you with both the hands extended in front of you.
- Lift up your chest, tighten your core and move your shoulder blades back and down.
- Keeping your back and neck straight, bend at the hips and lower down your hands so that kettlebell goes between and behind your legs. Try not to bend your knees any more than the starting position.
- From this position, power up from your hips, legs & glutes to swing the kettlebell up to the height of your belly. This should bring your legs in the slightly bent initial position. Make sure you put most of the power through your hips, glutes and legs and less from your arms.
- Again, bending your hips slightly, swing down the kettlebell in between to your thighs and behind the legs. Choose weights by which you can control this movement.
- Repeat 12-15 reps of this for 3 sets.
Courtesy – Bodyfit by Amy
So do not let winters delay your fitness goals. All you need to do is, just get started!