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Sweater Weather Workout

Becca Capell

READ TIME:1 min.

As we move into the winter months and the days become shorter, most of us prefer to stay inside, curled up cozy with a blanket. The holiday season tends to be a difficult time to exercise. As we move out of bikini season, all of our motivation seems to go with it. So, what can we do?

Don’t let winter weather bring you down! Use this indoor, full-body workout on nippy winter days when you just can’t make it to the gym.

WARM-UP
30 seconds high knees
30 seconds butt kickers
30 seconds jump ropes

Repeat twice

CIRCUIT 1: LOWER BODY
10 jump squats
20 plié squat pulses
10 jump lunges (side-to-side, arms up during jump)
10 tuck jumps
1 minute wall sit
30 calf raises
20 bridge raises

Repeat twice
Rest for 30 seconds

CIRCUIT 2: UPPER BODY
10 Decline push-ups
15 Tricep dips
30 seconds plank tap-ups
30 seconds elbow walks
10 burpees
5 narrow push-ups

Repeat twice
Rest for 30 seconds

CIRCUIT 3: ABS
30 Russian twists
10 windmills right side
10 windmills left side
30 seconds bicycle crunches
30 seconds side planks—right side
30 seconds side planks—left side
20 toe touches at 90 degree angle
1 minute heel taps

COOL-DOWN
Hold each stretch for 15-30 seconds
Child’s pose
Downward dog (alternate calves)
Seated glute stretch
Forward and side reach hamstring stretch
5 pliés and upward reach
Pigeon pose

HELPFUL HINTS
It’s helpful to know what your target heart rate is and how to calculate it. That way, you’ll know whether you need to increase your intensity or take it down a notch. To increase intensity, take a run up and down your stairs at the end of each circuit—you’ll raise your heart rate and feel that extra burn. The goal is to have a safely elevated heart rate for a great sweat session, so push yourself!

Use each 30-second break to keep yourself hydrated and recover. However, don’t lay down or stay stationary during this time. When your heart rate has been elevated rapidly, it’s dangerous to surprise it too much by stopping activity altogether in such a short amount of time. This is a major reason why cooling down at the end of any workout is so important.

Most importantly, make it your own and have fun!

Kayleigh Jardine
iFit Trainer

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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