Snow Day Bodyweight Exercises

The colder weather is finally upon us and with it comes the possibility of snow, ice, and temperatures so cold you don’t want to leave your house. It’s hard to muster up the energy to venture outside, much less to the gym, when the roads are icy and a mug of hot chocolate is calling your name.

If you find yourself snowed in this winter, personal trainer Ryan Howe recommends doing these bodyweight exercises for a great workout that doesn’t require any gym equipment. Download the exercise handout here and hang it up somewhere in your house where you’ll see it often!

Mountain Climber
Mountain Climber

Assume the push-up position with your arms straight and your body straight from head to ankles. With minimal movement in your back, pull your right knee towards your chest. Return right knee to starting position while bringing your left knee towards your chest.

Incline Wall Push-Up

Incline Wall Pushup 1   Incline Wall Pushup 2
Stand away from the wall and extend your arms until your fingertips come in contact with the wall. Just like a push-up, let the weight of your body go forward (towards wall) until your elbows are at 90 degrees. Push back up to the starting position.

Burpee

Burpee 1a    Burpee 2a    Burpee 3a
Start by standing, then bend your knees and bring your hands to the floor just in front of your feet. Walk your hands out into a plank position, then walk yourself back to a low squat and stand up or jump up.

Body Weight Squat

Squat Jump 1
Stand with your feet shoulder width apart and with your hands out in front of your body. Begin the movement by flexing (bending) at your knees and hips (like you are going to sit in a chair). Keep your knee behind your toes and drop down as far as possible.

Squat Jump

Squat Jump 1   Squat Jump 2
Stand with your feet shoulder width apart and with your hands out in front of your body. Begin the movement by flexing (bending) at your knees and hips (like you are going to sit in a chair). Keep your knees behind your toes and drop down as far as possible. Everything is the same as the body weight squat, except now from the flexed position you will explode up in to a jump.

Swimmers

 Swimmers 5

Lie face down on a mat with your arms straight out. Raise your left arm (engaging your left scapula) and raise your right leg simultaneously. Then switch and complete the same movement with your right arm and left leg.

Lunge

Lunge
Stand with your feet about 6 inches apart. Step forward 2-2.5 feet with one leg. Lower your body to 90 degrees at both legs. Return to starting position.

Forward Plank

Forward Plank
Get into push-up position, then put the weight onto your elbow / forearm with thumbs facing up. Hold that position so that your head, back, and hips are all in a straight line. Voluntarily squeeze your core.

Flutter Kicks

Flutter Kicks
Lie on your back with your legs extended. Keep your arms by the side of your body on the floor. Lift both legs approximately 2-2.5 feet off the ground. Alternate lowering one leg down to the ground. When that same leg begins to come back up, lower the opposite leg to the ground.

Chair Dips

Chair Dip 1    Chair Dip 3
Sit on the edge of a chair. Place both your hands behind your hips, extend your legs forward. Bend at your arms making a 90 degree angle then push back up.

Russian Twist

Russian Twist 2    Russian Twist 1
Sit on a mat with your legs in front of you. Move your hips and knees to 90 degrees, lean slightly back at your hips, fold hands and put them in front of your core. Reach down to the right hip with your hands folded and then back to the left hip. Continue this movement.

Push-up

Push up 1    Push up 3
Get into push-up position. Lower your body so that your arms are at a 90 degree angle. Push back up to the starting position.