Olivia Ippoliti, a trained dancer, qualified ballet and fitness instructor, gives you her favourite home work-out for a winter burn.
We were told Winter is coming and now it’s here. As the temperature drops your motivation levels will generally follow. I know waking up in the Winter is hard on its own, let alone getting yourself up and ready for either a run or a gym class. However with a little creativity, and possibly a buddy, it is not hard to stay in shape all Winter long.
Here are some exercises that can be completed in the comfort and warmth of your own home, whilst getting the heart rate up and still giving you a great fitness workout. All you need is one hell of a playlist, a bit of space and you’re good to go.
I have 6 sets, made up of 2 exercises. Remember to always work within YOUR abilities and set YOUR goals. One week you may only complete half the amount of reps. Challenge yourself into completing more each time and I guarantee this will become more than just a workout. You will find yourself functioning better throughout the day and being a lot more productive, with the added bonus of feeling bloody great about yourself.
Round 1 – Do each A & B for 50-sec with 20-sec rest
Round 2 – Do each A & B for 50-sec with 20-sec rest
Round 3- Do each A & B for 25-sec with 10-sec rest
Round 4 – Do each A & B for 25-sec with 10-sec rest
The number of times you will do each exercise is written next to the exercise description.
1A: 4 x Back Extension
Lie on your stomach and straighten your legs behind you. Place your hands on top of your forehead and have your elbows wide. Lift your upper back pressing your hips into the floor. Keep your head and neck neutral before lowering to starting position.
1B: 2 x Push Up
Keep your body in a straight line from shoulders to knees in plank. Place your hands directly under your shoulders with fingertips facing slightly in. Bend at the elbows and lower chest towards the floor as low as you can, while keeping your abdominal muscles pulled tight. Then press into your hands to straighten the arms.
2A: 10 x Mountain Climbers
Get into a plank position. Place your hands directly under shoulders with your fingers facing forward and slightly outward. Keep your core engaged as you drive the knees up toward the chest. Don’t allow your body to come out of alignment, keep those hips square to the floor as much as possible.
2B: 2 x Frog Jumps
Staying in that plank position jump forward like a frog in a wide squat position. Your knees and feet should land just outside your elbows before jumping back into plank.
3A: 4 x Bicycles
Lie with your lower back pressed into the floor. Keep elbows wide with hands behind your head. Bring one knee up at a time passing through a bicycle motion, twisting the opposite knee toward the opposite elbow.
3B: 2 x Full Sit-Ups
Lie on your back with your arms in across your chest. Keep your knees bent and feet flat on the ground and use your abdominal muscles to pull your back completely off the ground until you reach a full sit-up position, with your back straight, before lowering back down.
4A: 10 x High Knees
Standing up with feet shoulder width apart, lift up your knee to your chest. Switch to lift your opposite knee, alternating legs and moving at a sprint, running pace. Move your arms in motion with the legs keeping the height of the knees the same throughout.
4B: 2 x Burps
Bend your knees and reach forward to place your hands on the floor. Kick your legs straight out behind you and immediately lower your entire body to the ground, bending at the elbows as you did in your back extensions. Use your arms to quickly push your body back up and hop your legs under your body, jumping straight into the air reaching the arms above head.
5A: 4 x Lunge Squats
Bend at the knees and jump one leg behind into a parallel lunge position, driving the back knee just off the floor keeping your hips in alignment with a straight spine. Push off both feet to go straight into the other side, using the arms in motion with the legs.
5B: 2 x Skaters
Pushing off from your lunge squat jump sideways landing on a bent supporting leg. Bring your other leg behind your supporting leg and don’t let it touch the floor. Try and get as low as you can for each skate.
6A: 10 x Russian Twists
Start on the floor with your knees bent and your feet pressing into the floor. Raise your upper body so it’s at a 45-degree angle and hold your arms out in front of you with the hands clasped together. Pull the belly button towards the spine and squeeze the abdominal muscles tight. With your arms extended out in front of you twist your torso to one side. Try and tap the floor with your hands each time you twist. You may want to challenge yourself by lifting the feet off the floor.
6B: 2 x Reverse Burpee Into Plank
In a controlled motion, lower your bottom all the way to the floor before rolling on your back. Drawing your knees toward your face, use the momentum to kick forward landing on the feet. From here place your hands on the floor and kick your legs straight out behind you into a plank on the balls of the feet. Jump the feet back into parallel trying keeping the heels pushing into the floor before starting again.