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Ways to Stay in Shape During the Winter

Ways to Stay in Shape During the Winter

There’s no escaping it: winter is coming, and for many of us that means pulling a Punxsutawney Phil and symbolically going underground until the thermometer hits 70°F again in April. But just because it’s cold out and there’s snow on the ground shouldn’t mean we completely disregard the workout regimen you’ve worked so hard to create throughout the summer months. You might need to change up your routine a little bit, but you’ll be doing yourself a favor in the long run. It’s when you take month-long breaks that it becomes much harder to get back into the swing of things. If you want to stay in shape over the winter, try the following strategies.

1. Do some extra walking.

I know it’s cold out, and I know walking through dirty, slushy snow hasn’t been fun since you were seven years old. But that doesn’t mean you can’t find other ways to get some extra steps in throughout your day. Instead of taking the elevator to your apartment, take the stairs. Park farther away from your building at work; the extra minute or so in the cold won’t kill you. If you’re that worried about freezing to death, hit the mall—even if you don’t plan on buying anything. But no one will judge you if you treat yo self.

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2. Exercise at home using workout DVDs, videos, or video games.

Okay, so there are definitely going to be those days when it’s actually not safe to venture outside. And on those days, you’d much rather stay in your pajamas and read while sipping hot cocoa than get up and get active. But think about it: when you work out at home, you don’t have to spend time changing your clothes or driving to and from the gym; you can put 100% of that time into actually exercising. Walk in place while watching TV, or throw on that aerobics DVD that you got three Christmases ago that’s been collecting dust over the years. Some video games actually promote the idea of getting off your couch; put them to good use!

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3. Try some indoor sports.

Your local rec center knows the importance of staying in shape all year long. Check out any intramural leagues that may be opening up in your area. Don’t be discouraged—most of these leagues aren’t competitive, and are full of people of average ability like you who just need to a way to keep moving during the winter. Strap on your new basketball sneakers and hit the court, or get your safety goggles ready for some high-speed racquetball. You might even find a new pastime that will keep you active throughout the rest of the year!

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4. Go swimming.

There might not be anything better than diving into a warm indoor pool during the winter. Not only is swimming a great way to remind yourself of the carefree days of summer, but it also is an incredible way to stay in shape. The best part about being in a pool is it doesn’t matter if you’re swimming laps or just floating around—it’s all exercise that will benefit you in the long run.

5. Join a class or training sessions.

Just as you can join a recreational sports league, you can also find training classes at your local gym that cater to a variety of needs. Regardless of whether you’re trying to bulk up or get better cardio results, you’re bound to find something that works for you. Join a hot yoga class, or hire a personal trainer. Most gyms will offer trainers at a discounted price for new members, so take advantage of the opportunity to keep a healthy routine moving forward, or to start up a brand new individual regimen. As long as you keep moving, you’re doing yourself a favor!

Featured photo credit: Basketball Game March 27th/ 2012 / roland barnett via farm8.staticflickr.com

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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