Stay warm; get fit: Seven at-home exercises for winter
This article originally appeared in the Ball State Daily News
You may have heard the phrase “New Year, new me,” drift out of a peer’s mouth in preparation for enacting their 2015 workout plan. But as wind chills plunge below zero, walking to the Recreation and Wellness Center might require more than a motivational mantra. Ashley Alting, a senior fashion merchandise major and BSU fit instructor, shares a few effective workouts that can be done without ever leaving the house.
Wide Squats: Wide squats are very similar to normal squats, but engage more muscles. First, stand with your feet spread out a little farther than normal. Second, squat down until your thighs are parallel to the ground. Do two or three sets of 20 reps.
Squat Jumps: Start by standing with your feet shoulder-width apart. Then, execute a regular squat. At the lowest point, engage your core and jump up, extending your body to a straight position. To land, absorb your body back into a squat position. This cycle completes one rep. Do two or three sets of 10.
Additional leg exercises: lunges, calf-raisers, wall-sits, squats
Tricep Dip: First, position your hands shoulder-width apart, with straight arms, on the edge of a chair or couch. Secondly, place your legs (either bent or straight) in front of the chair, holding up your body with your arms. Then, bend your arms and lower your body. To finish, straighten your arms back to the original position. This is one rep. Do two or three sets of 15.
Inclined Push-Up: First, find a raised surface, such as a chair or couch. Then, place your feet on the surface. Following that, place your hands on the floor. Execute a push-up. Do two or three sets of 15.
Additional arm exercises: regular push-ups, hand-planks
Russian Twist: To begin, sit back on your hips with your chest raised at a 45-degree angle from the floor. Feet can either be raised or flat on the floor. Then, twist your torso as far right as you can go without changing the angle of your back. Repeat the action on the left side. One full twist (side to side) is one rep. Do two or three sets of 20.
Additional core exercises: ankle-reaches, leg-lifts, side crunches, planks
Booty and Cardio
Donkey Kick: Start on your hands and knees. Keep your right knee at a 90-degree angle and slowly raise your leg behind you until your thigh is parallel to the floor. Keep your foot flexed and your spine neutral. Finally, bring your leg back to the floor. Do two or three sets of 20 on each leg.
Burpee: Start in a squatting position with your hands on the floor in front of you. Then, Kick your foot back so you are in a push up position. Lower yourself into a push up. To finish, kick your feet back up to the starting position and jump up, extending your body in the air. Do two or three sets of 15.
Additional booty and cardio exercises: fire hydrant, squat-jump turns, bridges, leg kick-backs