3 Workouts to Get You Out of The Winter Slump
If you’re a regular gym-goer or a fitness enthusiast, you’ve probably done the majority of popular exercises. In fact, by your standards, you might find many of these so-called “tough” workouts easy. You notice that you barely work up a sweat. Thus, you’re on the hunt for a challenge!
Well, we’ve got a few for you. We outline three workouts that will definitely get your heart rate up. Grab some water, and get ready to feel the burn!
Workout #1: The Leg Killer
This workout follows a HIIT (High Intensity Interval Training) format. It’s only 20 minutes, but if you’re really up for the ultimate challenge (make sure you check in with your body!), double that time. Here’s how to do it!
Start with a quick warm up, such as running on the spot, jumping jacks, or air squats. Rotate between a few easy exercises for five minutes to prepare your body for what’s to come.
Exercise #1: Forward Jump Squats
If you’re feeling like this exercise isn’t enough, feel free to add some weights. For the forward jump squat, start in a standing position, bend your knee as if you were going to sit in a chair, then push off! Jump forward, landing on both feet and slightly bending your knees to absorb the shock. Pause, then jump again as far as the space will allow before turning around.
Perform these forward jump squats for one minute.
Exercise #2: Walking Lunges
This next minute is for recovery, while keeping you moving and your legs active. Step one leg forward into a lunge, then bring your other foot forward and lunge again. Continue to do this for the entire duration. Make sure to keep your core tight for balance and posture!
Exercise #3: Jumping Lunges
So, we did say this was going to be a challenge!
From your easy walking lunges, stay in one spot and go down into a lunge, then jump to switch legs. If this becomes really difficult, try pulsing for five to 10 counts on each side before jumping. Do this for one minute.
Exercise #4: The Glute Bridge
Get down on the ground on a mat or comfortable surface. Lie face-up with your knees bent and your feet flat. Then, squeeze your glutes and core, lifting your hips and buttocks off the ground. Lift your hips so that your thighs and torso are parallel with one another. Hold here for one minute.
If you want to really challenge your glutes here, try lifting one leg for 30 seconds, then the other leg for the last 30 seconds.
Exercise #5: The Squat Pulse
For extra points, place a loop resistance band around your upper thighs. Stand tall, then squat down and pulse for 20, then stand back up and repeat for one minute.
Now, you’re not quite done yet! Go back and do at least four more rounds for a total of 20 minutes. And like we said, if you really want a big challenge, double that time!
Workout #2: The Core Crusher
This quick 15-minute workout will have you feeling your abdominal muscles like you never have before! And if you’ve been skipping out on working your core, well, it’s about time you gave these muscles some much-needed attention. The core is essential for protection and stabilization of the lower back and pelvis, supporting your posture and preventing pain.
So, let’s get to it!
Exercise #1: Plank Hold
Let’s warm up the core with a quick plank hold. Aim for one minute. If this is challenging, drop to your knees when you need to!
During the plank hold, make sure your hips aren’t sagging down or that your back isn’t arching up. You want to create a straight line from your head to your heels. Using a mirror here can help you get set-up properly.
Exercise #2: The Bear Walk
From the plank, come up onto your hands and bend your knees, bringing them under your hips but not allowing them to touch the ground. Then, walk your opposite arm and leg forward, alternating sides as you go. Do this for at least one minute.
Exercise #3: Mountain Climbers
Now, it’s time to get your heart rate up and that core burn going. Set a timer for one minute and pump out as many mountain climbers as you can. Start in high plank, driving one knee forward at a time. Try to move quickly though!
Exercise #4: Scissor Kicks
Lie face-up, and lift your shoulders blades off the ground. Lift your legs slightly off the ground. Keeping your legs straight, move one leg over top of one another in a “scissor” motion. Do this for one minute and feel that burn!
Finish this workout off with another plank hold (We bet it’s going to be much harder than that first round!). If you’re up for it, repeat these exercises for three to five rounds.
Workout #3: The Multiplier
This workout combines at least two exercises into one, giving you almost zero breaks! It’s definitley not for the faint of heart. For this one, you’ll want a barbell or weights to add some resistance to these moves. So, let’s get going.
Exercise #1: Squat + Overhead Press
Grab a barbell or some dumbbells. Stand tall, then squat down. As you rise up, push the weights into an overhead press. Do at least 10-15 reps and 2-3 sets.
Exercise #2: Lunge + Bicep Curl
Holding your weights, lunge backward, perform a bicep curl, then stand back up. Do 10-15 reps and 2-3 sets.
Exercise #3: Push Up + Row
Set up for a regular push up with weight right by your hands. Perform a basic push-up, then in the full plank, grab a weight on one side and perform a row. Perform another push-up, then do a row on the opposite side. Repeat for 10 reps and 2-3 sets.
Exercise #4: Deadlift + Row
Stand tall, with your weights in each hand. Bend forward at the waist, performing a basic Romanian deadlift. At the bottom of the deadlift, pull your weights toward your belly, then lower and stand back up. Repeat for 10-15 reps and 2-3 sets.
Exercise #5: Side Lunge + Lateral Raise
Stand tall, and step one foot out to the side. Then raise both arms to either side, pause, lower the weights, and come back to center. Do the same on the opposite side. Perform 10-15 reps for 2-3 sets.
The Key is to Challenge Yourself!
Just when you think you’ve hit your limit, push a bit harder. At the same time, ensure you listen to your body to prevent injury. However, you won’t make progress without being on the edge of your comfort zone. Make sure you’re walking that line and challenging yourself to get that much closer toward your goals.