5 Indoor Exercises to Rev Up Your Winter Workouts
This time of year can wreak havoc on any well-to-do exercise routine. From holiday parties overflowing with the excess of alcohol, appetizers, and desserts to the oh-so-cold winter blues… each presents it own set of challenges and can make getting to the gym or outside to exercise a difficult if not impossible endeavor.
So what are you to do? Fall off the wagon, try and minimize the damage, and regroup in the new year?
Nope. Nada. Not even.
You don’t conform to the norms of the masses and you certainly don’t back down from challenges. You’re different. You’re health is too important to you. You exercise, you eat Perfect Bars, and you don’t back down from challenges. It’s who you are. It’s in your DNA.
When the road gets rocky and you cannot make it to the gym and it’s too cold to workout outside, all you need is these 5 exercises to blast fat and build muscle at-home:
This is by far one of the best exercises you can do. It’s fully body and challenging in several ways including balance, coordination, strength, and conditioning. If I could only prescribe you one exercise for the rest of your life, it would be this one. It’s incredibly versatile and can be adapted in many ways to fit your goals and fitness level.
Intermediate: Reverse Burpee – 12 reps
Advanced: Push-up Burpee with Tuck Jump – 15 reps
2) BODYWEIGHT SQUAT
The squat will forever be one of the best movements you can do. Whether you want to build strength, power, or just burn a ton of calories and blast fat – this movement is for you. And the best part about the Bodyweight Squat is that it can be adapted to all fitness levels and intensity levels. Just getting started or need to take it easy? Go for the beginner Bodyweight Squat. In a mood for a challenge? Good luck with a set of the advanced Pistol Squats!
Intermediate: Squat Jump – 15 reps
Advanced: Pistol Squat – 8 – 10 reps each leg
So you think you’re too good for the ol’ push-up? Think again! The intermediate level Spider Push-up and advanced Bodyweight Fly will challenge even the most buff bro or badass babe. In terms of bodyweight exercises, nothing is performed more than the Push-up and it’s for good reason. It hits just about everything when done correctly! From chest, triceps, shoulders, abs, and glutes – it’s a full body workout and there are dozens of variations to keep it challenging and interesting for every fitness level.
Intermediate: Spider Push-up – 16 reps (8 each side)
Advanced: Bodyweight Fly – 20 reps (10 each side)
4) GLUTE BRIDGE
The glute bridge is one of my favorite exercises because it emphasizes a muscle group most of us take for granted and so rarely ever actually engage. As a personal trainer, 9 out of 10 clients I get have glute weakness. I even have it (but I’m working on it) with Glute Bridges and all these fun variations. The Single Leg Glute Bridges are far harder than they look. Try doing a set of 12-15 while keeping your hips level. Oh yeah… that burns.
Intermediate: Glute Bridge with Marching – 10 reps each leg
Advanced: Single Leg Glute Bridge – 12 to 15 reps each leg
The basic plank gets a bad wrap. Everyone thinks they are too good for the plank. That’s what I thought too until I started doing them correctly and on a regular basis for more than 30s. Much harder than they look, especially after doing exercises 1 – 4. Good thing for you we have some intermediate and advanced variations that will keep you interested and no doubt challenge the best abs and strongest cores among you! If you’re feeling frisky try the Mission Impossible Plank. Just be sure to put on sunglasses and a black leather jacket when you do it.
Intermediate: Single Arm Forward Plank – 30 seconds each side
Advanced: Side Plank with Oblique Crunch 15 reps each side
Still down for more?
Download the Perfect Bar Bodyweight Blast Workout Program HERE!
You’ll get 4 intense and challenging workouts incorporating these exercises that is sure to heat up your winter workout routine! Maybe crush a Perfect Bar for post-workout recovery? Just saying…