Focus on Fitness: Great home workout for Mud Season |

Focus on Fitness: Great home workout for Mud Season

The leaves are changing, temperatures are dropping and I am finding myself getting ready to hibernate for the winter.

As these changes occur, I often find myself struggling to make that trip to the gym to take care of myself. Once the snow falls, it seems easier to get outside and snowshoe, cross-country ski or snowboard. Mud season, however, is a different story, and I hear clients frequently ask me what they can do from the comfort of their own home.

Great news! You can get a killer workout without ever leaving your house, if that’s what you desire. Personally, my biggest struggle when trying to exercise from home is making it a priority. I am often distracted by all of the other tasks that need to be done around the house.

Schedule time for yourself and set a realistic goal. A 30-minute workout may be the perfect length to fit into your busy day. If that’s the case, schedule yourself a 30-minute workout from home and make every minute count.

Here is a sample Mud Season Home Circuit that does not require any equipment. You can repeat it as many times as you like to get the best workout possible or break it into smaller segments if you are short on time. If you have stairs at home, then you are extra lucky because they provide a great cardio option. Don’t have stairs? No problem. Replace the stair runs with 16 burpees and 16 jump squats. Don’t forget to leave time for a good cool down and stretch when you’re done.

Mud Season Home Circuit

• 3x: sprint up the stairs, and jog back down

• 1-minute: hold plank (or hold reverse plank by putting your feet on the bottom step of your stairs)

• 16 jumping jacks

• 20 triceps dips on your bottom stair

• 3x: run up the stairs, skipping every other step on the way up, and jog back down

• 24 bicycle crunches

• 16 ice skaters

• 16 push-ups

• 3x: run up the stairs, and jog back down

• 12 repetitions on each side: side plank with hip lifts

• 16 jump squats

• 12 repetitions on each side: lunge with one foot on the bottom stair

• 3x: run up the stairs, skipping every other step on the way up, and jog back down

• 24 repetitions on each leg: take it to the ground on your hands and knees, kick your right leg out straight and lift and lower it to the ground 24 times; repeat with your left leg

• 16 mountain climbers

• 16 squats with hands behind your head

Rebecca Williams is an AFAA certified personal trainer and group fitness instructor, as well as a certified spin instructor at Old Town Hot Springs. She specializes in weight-loss programs, total body strength training, cardio-based exercise programs, pre-natal and post-partum fitness and high-intensity interval training. She offers personal training sessions that accommodate a busy schedule and delivers results through motivation, dedication and commitment to her clients.

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