I often find this time of year very hard to stay motivated which is why it is so important to have a plan B. If it is too cold outside or you are really battling to get to the gym, here is a simple and easy workout using minimal equipment you can do from the comfort of your own home.
Do not let the cold be yet another reason to opt out of your training. Use this time to work from home and be consistent with your routines so when summer does arrive (which it always does so quickly) you will be ready to reveal sexy toned abs and beautifully sculpted arms… sounds good to me so let’s get started!
The Workout
For this Winter Warmer Workout, complete the four stations or four exercises in your circuit outlined below. If you don’t have dumbells use a plastic bottle filled with sand or baked bean cans as a great alternative. If you don’t own a fitball, use your own bodyweight. There are no excuses when it comes to home workouts so get up get moving and avoid the winter blues.
Repetitions (reps)
This is the repetition range at which you complete the exercises. For example, if the reps specified are 10, that means that you complete the exercise 10 times.
Sets
A set is a completed series of repetitions. For example, a completed round of 10 reps is one set. If you’re performing four sets, this would mean you complete a total of 40 reps in sets of 10, with a rest period after each set.
Tempo
Tempo refers to the timing of the exercise. The first number is the lowering (down) phase of the exercise, the second number indicates if a pause is required, the third number is the lifting (up) phase of the exercise and the fourth indicates if another pause is required. For example a tempo of 4010 indicates an up phase of 1, no pause, a down phase of 4 and no pause at the bottom.
Rest
The rest is the transition period from one exercise to the next. If the rest period is 10 seconds, you’ve really only got enough time to move from the end of one exercise to the beginning of the next. These workouts are designed to be intense, hence the typically short rest period.
Weight
The weight selection is based on personal strength and repetition range. Choose a weight that will bring the muscle to failure in the specified number of reps/sets. If the weight you’ve chosen doesn’t bring you to failure after you’ve completed your sets, it’s time to go heavier.
The Moves
Tricep Push Up
Bring hands onto mat, no wider than shoulder width apart.
Keeping the body in one straight line, lower down for 3 seconds and up for 1 second. The closer your knees are to the chest, the easier the exercise. Move the knees back or come onto the toes for a harder workout.
Shoulders should remain down and back, aiming the chest between the hands.
15, 4 sets, 3-0-1-0, 10 sec rest
Abdominal Crunch on Fitball
Sit on the fitball and contract the abdominals before you get into the crunch position.
Walk the feet forward so that you position the fitball into the lower back.
From that position, use the abdominals to lift yourself up to a 45-degree angle and contract the abdominals. Then lower the ball back down for 4 seconds.
15, 4 sets, 4-0-1-0, 10 sec rest
Tricep French Press
Stand with your feet hip distance apart and knees slightly bent. Hold the weighted part of the dumbbell and carefully place over the head.
Squeeze the elbows tightly together, lowering the weight down for 3 seconds and up for 1 second.
Make sure the elbow does not move. Contract the triceps as you extend the arm.
15, 4 sets, 3-0-1-0, 10 sec rest
Reverse Curl with fitball
Hold the fitball between the ankles or knees. Keeping the lower back on the mat at all times lower the legs down for 3 seconds until the fitball is a slightly off the ground then lift up the fitball and tailbone off the mat, squeezing the lower abdominals.
15, 4 sets, 3-0-1-0, 10 sec rest
Ensure you keep rest periods fast to maximise the fat burning potential of the workout.
For more information on Sally’s fatloss workouts go to www.sallymatterson.com.au
