At-home exercises that will keep you in shape as temperatures drop

Many exercises use only your own body weight
BY JASMINE MAKI Published: December 10, 2013

— When temperatures drop below zero, it may be easy to skip the gym and let your workout routine slide.

But with simple at-home exercises, you can keep your routine intact without setting foot in the snow.

Jennifer Oakland, a personal trainer at Choice Health and Fitness in Grand Forks, N.D., said you can get an excellent workout with just your body weight.

You don't even need to leave your house, or invest a lot of time.

Oakland said, “If you really focus on what you're doing, you can have your workout short and sweet.”

Jorid Dagfinrud, another trainer at Choice, added that the minimum recommended amount of exercise is just 30 minutes three to five days a week.

Together, Oakland and Dagfinrud shared several simple exercises people can do at home without any equipment.

Combine these exercises with jumping jacks, mountain climbers, jumping rope or other cardio exercises for an interval workout.

But Dagfinrud said make sure you keep a balanced workout.

If you work your core, work your back; and if you work your quadriceps, work your hamstrings.

Here are their recommended at-home exercises.


Muscle targets: Quadriceps and gluts.

Begin standing with your feet shoulder-width apart. With your chest up and back straight, squat down, so your legs create a 90-degree angle. Your knees should not go past your feet. Return to standing position and complete 10 to 20 reps, depending on your fitness level.

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Ham bridges

Muscle targets: Hamstrings and glutes.

Lying on your back with your legs bent and feet flat on the floor, tighten your core to support your lower back and lift your hips up so your body creates a straight line from your chest to your knees. Lower your hips, but don't let them touch the floor. Complete about 15 reps.


Muscle targets: Core.

Lying on your stomach with your hands by your shoulders, slowly raise your body off the floor, supporting your weight with your forearms and toes. Rotate your elbows to a 45-degree angle and clasp palms together in the center for more comfort. Hold for 30 to 60 seconds. Be sure to keep your core tight by bringing your belly button to your spine.


Muscle targets: Deep core, hips, hamstrings, shoulders.

Lying on your back, lift your legs and arms reaching to the ceiling and push your lower back to the floor. Slowly lower your left and right arm without letting them touch the floor. Then bring them up and lower your opposite arm and leg. Rotate every other rep.

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