With the cold weather kicking in, getting out bed and pounding the pavement can be quite a challenge. If you can’t get to the gym, then set yourself up with a home workout plan. To keep active this winter, CurraNZ have provided some inspiration for training indoors.
Please note: The exercises and repetitions provided are just guides, so please work within your limits and consult a doctor before undergoing a new training programme.
1. Functional Training
Home workouts can be as effective as going to the gym with some basic functional training movements such as squats, jumps, lunges and press-ups. Functional training can be done anywhere, anytime and is effective in achieving a whole body workout. To take your workout to the next level, use a pair of weights or an exercise ball to provide extra variation.
Try this – Exercise No. 1: Squat to press
Stand with your feet shoulder width apart, toes slightly turned out. Hold the dumbbells at shoulder height, with your palms facing forward. Lower down into a squat, keeping your chest up. As you raise back to start position, extend your arms above your head. Lower your arms back down to start position. Repeat this exercise 10 times.
2. Concentrate on your Core
Other than toning our tummies, developing core strength provides major physical health benefits including improving posture and strengthening the spine. Exercising the abdominal can be easy to do at home, and can be really effective when performed correctly. Some of the most popular are sit-ups and planks. To take your core-workout the the next level, mix things up a little with side-planks V sit-ups and russian twists.
Try this – Exercise No.2: Russian Twists
Sit on the floor with your knees bent, placing your heels on the floor, toes towards the ceiling. Activate the abdominals by drawing your belly-button towards your spine. Lean your torso back slightly and hold, keeping your hands directly in-front of your chest (without holding onto your knees!). You will feel your abdominals working to hold this position. Keeping your core switched on, rotate your body approximiately 90 degrees so that your hands touch the floor beside you, then repeat on the opposite side. Repeat this exercise 10 times. To challenge, raise your heels slightly off the floor.
3. Lower body isolation.
Like the core, there are a number of exercises that work the glutes. These include pilates-based exercises which are mainly performed lying on the floor.
Try this – Exercise No.3: Leg curls:
Lay on your back, knees bent with feet on the floor. Now, roll your body off the floor starting from your lower back, keeping your hips and lower back in one straight line. Drive your heels into the floor while focusing on squeezing your glutes. From here, roll your body back down to the floor, one vertebrae at a time back to the start position. Repeat this exercise 10 times, activating your abs throughout to maintain balance and ensure your hips don’t drop.
4. Get your family and friends involved
Working out with a family member or a friend creates an element of competition and extra motivation to achieve your goals. To achieve a sustainable, healthy lifestyle, make exercise part of your routine. Replace a night in-front of the television with a home-exercise workout.
Try this – Exercise No.4: Plank challenge with a friend:
In a prone position, come onto the hands and toes (or knees) in a full push-up position so that you and your partner are facing each other. From here, raise your right hand off the floor, maintaining a flat back, clap hands then repeat with the left side. Repeat this 10 times on each side.
5. HIIT it hard
High Intensity Interval Training (HIIT) is the most efficient and effective way to train and allow you to workout anywhere and anytime of the day, perfect for exercising at home. Workouts involve performing exercise bursts at maximum intensity, with minimal rest periods in-between. Short, sharp high intensity training efforts such as sprint shuttles, burpees, boxing, cycle hill climb efforts and skipping will get your heart rate up and get you sweating.
Try this – Exercise No.5: 180 degree military burpees
Start in a standing position, bend the knees to lower the body down, placing your hands onto the floor. Jump or step the feet out so that you are in a full push-up position. From here, bend the elbows and lower the entire body onto to the floor so that your chest touches the floor, then push yourself directly back up to plank position. Jump or step the feet back towards the hands, then return back to the start position, jumping the body around 180 degrees so that you are now facing the opposite way.