Baby, It’s Cold Outside – Try These 5 Killer At-home Workouts
What, subzero temperatures don’t get you stoked to get out and run? I think it’s fair to say that if you live in NY, DC or Philly – it’s incredibly tough finding motivation to get outdoor and run in this weather. So I put together a quick-hit list for getting a solid workout without ever stepping foot outdoor. And these workouts actually do kick a little ass, so be ready for a good sweat.
1. Burpees – Whole Body
Revered as a favorite by fitness experts for many decades, the burpee is a great anaerobic workout that impacts key muscle groups, like core, chest, shoulders and legs.
- Squat position – lower your butt backward, pointing the knees out slightly
- Squat thrust – Fire your legs out backward, settling to the push up position
- Push Up – Ole’ fashioned push up
- Frog Jump – Jump your feet forward to just behind your planted hands
- Jump Squat – As you stand, leap into a vertical jump, hands pointed to the sky. On landing, settle back to slightly squatted position.
2. Pistol Squats – Legs & Core
This one can be challenging at first. It’s OK to not go all the way down, rather make sure you’re using good form and keeping balanced. Practice going deeper as you become more comfortable. While learning, you may want to place a bench or chair below your butt as a stopping point.
- Stand on one leg, with the other leg straight in front of you.
- Lower yourself down on one leg as if you’re sitting in a chair.
- Focus on going down as far as possible, working toward getting the back of your leg touching your calf muscle.
- Stand up and repeat on the other side.
3. Spiderman Climbers – Core: abs & obliques
A less challenging core workout that still kicks a lot of ass. Make sure to tighten the obliques, using them for the primary force that contracts your knee to your elbow.
- Start in pushup position
- Lift one leg to the corresponding elbow
- Switch sides and lift the other leg to elbow
4. Diamond Push Ups: Chest, Shoulders & Triceps
A classic favorite of mine I learned as a kid in Tang Soo Do karate. A bit more difficult than a traditional push up, with more focus on triceps.
- In a standard pushup position, bring the hands toward the center – below your chest, forming a diamond between your two touching thumbs and your first fingers pointed upward
- Lower your chest to the ground, allowing your elbows to point outward
- Pushing with primarily your triceps and chest, rise to the push up position
5. Vertical Leg Crunch: Core
A more controlled, easier-to-get-started on killer ab workout. I like to put the heels of my feet against a wall for stability.
- Lie on your back and extend the legs up with knees slightly bent.
- Contract your abs and raise up until your shoulder blades leave the floor.
- Keep your chin up; don’t pull on your neck.
- Keep your legs in a fixed position.
- Lift your torso toward your knees.
- Lower and repeat for 12-16 reps.
I like to actually do this quick workout first thing in the morning to get stretched out and ready for the flood of emails patiently waiting for me in my inbox – in total it takes me about 20 minutes. It reduces the need for my habitual 9am coffee, as well as reminds me to maintain correct posture at my desk.
We’d love to hear your favorite at home workouts, and what you use them for. Comment below with your favorite workout, and why you like it so much!
Keep up the good work – Jonathan