Weather Has You Stuck Inside? 4 Workouts Without the Gym

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Half of the country recently got pummeled with record-breaking amounts of snow, while the other half is cheating altogether and enjoying unusually warm and sunny days. No matter which region you fall into, there are some days when the weather just has us stuck inside  by forced conditions, or by choice. Although heading to the gym may not be the most ideal. There are many at home workouts that can get you the same results.

Whether done in the comfort of your own living room or bedroom these workouts require little to no equipment. These workouts are sure to get your heart pumping and keep you in shape.

1. Body Weight Circuit

This workout by Brent Callaway, the International Performance Director for Athletes’ Performance and strength coach for professional athletes, which can be found via Men’s Fitness, works your traps, shoulders, scapular retractors, quads, pecs, glutes, core and provide a cardio workout.

The workout:

30 seconds of burpees
15-20 push-ups
10 reps each of Ys, Ts, and Ws
30 seconds of mountain climbers
15 reps of single-leg squats
15 reps of glute bridges
30 seconds of jumping jacks
8 reps of plank with alternating arm lifts

Callaway’s tips:

For the Ys, Ts and Ws, begin by standing and hinge over at the waist with your back flat and chest up. Squeeze shoulder blades together for each position. Raise arms above the head to create a Y shape with your arms, perform 10 reps. For the T position, raise your arms up and out to the side until parallel to the group. For the W, pull your arms back with elbows bent.

Glute bridges: Lie on your back with knees bent and feet flat on the floor. With one knee elevated towards your chest, push your glutes and hips upward so that your shoulders and supporting foot are holding the position. Switch feet.

2. Jump Rope

jumping rope, exercise, workout

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Taking your downstairs neighbors into consideration (if you live in an apartment or condo) and if you have a jump rope, jumping rope is a fantastic cardio workout that also works your calves, quads, hamstrings, glutes, abs, forearms, and deltoids. Another benefit of jumping rope is that you may not want people to watch you at the gym  making it the perfect exercise for when you’re bound to the inside of your home. Beginners should try a 5 to 15 minute session while experienced jumpers, or those looking to get a truly painful workout, should go for about 20 to 40 minutes. Another great option is to do intervals lasting a few minutes, then perform strength training exercises between bouts of cardio.

3. Burpee Finisher Workout

This workout is by LA-based trainer Anthony Yeung and can be found via Men’s Fitness.

A) 1. L-Pullups:

Sets: 5
Reps: 8
Rest: 60 seconds

Grab a pullup bar and lift your legs in front of you so your body performs an L. Hold this position and do your pullups.

2. Feet-Elevated Pushups:

Sets: 5
Reps: 15
Rest: 60 seconds

Place your feet on an elevated box or surface and perform a regular pushup.

B) 1. Skater Squat

Sets: 4
Reps: 10
Rest: 60 seconds

Start from a standing position and bend one foot behind you. Squat down while trying to touch the knee of the bent leg onto the ground behind you. Lean your torso and reach your arms forward as you go down.

2. Single-Leg Box Squats

Sets: 4
Reps: 10
Rest: 60 seconds

Face away from a bench, box or elevated surface. Lift one leg, sit back onto the bench and come up without putting the other leg down. By lowering the bench or surface, the exercise will get more difficult.

3. Weighted lunges

Sets: 4
Reps: 10 each leg
Rest: 60 seconds

With a weight in each hand, start in standing position and lunge forward with your right foot. Do 10 reps on each leg.

C) 1. Burpees

Sets: 4
Reps: 10
Rest: 30 seconds

Start in a pushup position. Do one pushup and as you rise, explosively pull your knees towards your chest and place your feet underneath your chest. Jump as high as you can. When you land, put your hands on the ground and kick your legs behind to return into pushup position. Repeat as quickly as you can.

4. Various exercises

Other exercises you can do at home include jumping jacks, mountain climbers, pushups, planks, and other cardio or strength exercises. If you have a resistance band, do arm and leg exercises to mimic weight training. For more exercises, check out the American Council on Exercise’s top-25 at-home workouts.

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