Rain or shine, we still grind – no matter what. But if storms or circumstances keep you from coming to your local Fitness Connection, there’s no reason to fall behind on your workout. We’ve put together a simple circuit workout you can do at home when it’s too rainy to go out, so you don’t have to miss a step on your way to reaching your fitness goals.
First, warm up! Getting your heart rate up and your muscles warm helps reduce the risk of injury during your workout. Take about 5 minutes to run in place, jog up and down the staircase, do some high knees or butt kicks, ride a stationary bike, or some other minor exercise that gets your heart going.
Then, do 20 bodyweight squats. Stand with your feet shoulder width apart, then flex your knees and hips and begin sitting back with your hips. Continue down to a sitting position, and then rise back up to the starting position by putting weight in your heels to keep your back flat. As you do your squats, keep your head and chest up and push your knees out.
Next, do 10 pushups. Lie face down and keep your hands about shoulder width apart. Push your body up, keeping your elbows as close to your body as possible, and your back as flat as possible until your arms are fully extended. Lower yourself downward until your chest almost touches the floor, and inhale. Then exhale and push up to your starting position while squeezing your chest. Pause, then start over.
After that, do 20 walking lunges – 10 for each leg. Stand with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing your knee as you drop your hips. Descend until your rear knee almost touches the ground, with your posture upright and your front knee above your front foot. Remember, you don’t want your front knee extending over your foot. Push through the heel of your front foot and bring your rear leg forward, repeating the same motions.
Then it’s time for 10 dumbbell rows. If you don’t have dumbbells, use something heavy that’s easy to grip, like a full milk gallon or laundry detergent bottle. Place your right leg on top of a flat chair and bend forward until your torso is parallel to the floor. Place your right hand on the chair for balance. Use your left hand to pick up your dumbbell (or milk jug!) with the palm of your hand facing your torso. Remember to keep your lower back straight! Pull your weight straight up to the side of your chest, keeping your torso stationary, and breathe out. Lower the weight again and breathe in as you do so. Repeat 10 times, then switch arms and repeat 10 more times.
Then do a 15-second plank. Get into a push-up position, then bend your elbows and rest your weight on your forearms. Your arms should be in a 90-degree position, with your elbows directly beneath your shoulders. Maintain a straight line from your head to your feet and hold for 15 seconds. This is harder than it may look! If you want to push yourself, try for 30 seconds. We know you can do it!
Finally, do 30 jumping jacks. Stand with your feet together. In one motion, jump your feet to the side and raise your arms above your head, then immediately reverse back into your starting position. Do this 30 times.
Repeat this circuit three times and, if you’re able, push yourself to try a fourth circuit before you call it done. Then be sure to stretch your muscles so they can relax and rebuild. If you have any questions about specific exercises in this list or building an at-home exercise routine that’s right for your needs, come on in and talk to us at Fitness Connection. We’re ready to help you get the most out of your workout.