Cool Weather Workouts for Everyone [Guest Post]

Nothing can take away a person’s motivation like the cool weather of the winter months. Fortunately our friend Jim Rollince has a few tips and workouts in store for us to keep working towards that perfect body whilst everyone else puts on the winter fat (which inconveniently stays on for the beach season).

Enter Jim:

Fall is a season of change. Leaves change colors, the air gets cooler, and the days become shorter.

For many workout warriors, the change in season also means a change in workouts. The warm, sunny days of summer will soon be replaced with the cold, bleak days of winter.

Staying motivated during the winter can be a challenge. If you are a fan of fitness, you may be asking yourself, “How can I keep my energy peaked for workouts during the winter?” That is a terrific question and here is a great answer – you can keep your excitement high with “Wicked Winter Workouts.”

Wicked Weather Workouts

What are Wicked Weather Workouts? They are challenging workouts that can be done indoors with home gym equipment. Add in an elliptical or treadmill machine, and you will be ready for a winter full of innovative exercise routines.

You may be asking yourself, “What is so great about these workouts?” These workouts are fast, fun and effective. Each workout can be completed in 30 minutes, and you will receive the additional benefit of an increased metabolism for hours after you finish the workout.

Wicked Weather Workouts uses the concept of timed sets and density training.

Timed sets utilize the concept of interval training and use a work to rest protocol. In the winter workouts, you will be using a 30:30 protocol that is perfect for building strength; if you are more focused on endurance then you can change it to a 45:15 work to rest ratio with lighter loads.

The goal of density training is to do as much work as possible in a fixed amount of time. This workout is an excellent way to improve overall work capacity.

Now that you are clear on the different types of workouts, it is time to get to work!

First up is a 30:30 timed set workout. There are two options for this workout. The first requires an old tire, a sledgehammer and a jump rope.

You may be muttering, “What? An old tire and sledgehammer?”

Relax. Old tires are easy to get – just call a local tire dealer and ask them if they have some old tires destined for the trash. They have them and will be glad to give you one.

For the sledgehammer, take a trip to a local hardware store and they will set you up. When selecting a sledgehammer, choose a weight that is challenging, but that you can swing several times in a row.

The second option will use a medicine ball and a jump rope.

Wicked Weather Workout Number One: The Sledgehammer Strikes Back

Perform each exercise for 30 seconds, then rest 30 seconds. Rest one minute between rounds, and perform four total rounds for a 30 minute workout.

Sledgehammer Swing

Tire Jump

Jumping Jacks

Tire Deadlift

Jump Rope, Treadmill or Elliptical Sprint

Wicked Weather Workout Number Two: Jumping Jack Smash

Medicine Ball Slam

Jump Squat

Jumping Jacks

Medicine Ball Burpee

Jump Rope, Treadmill or Elliptical Sprint

Wicked Workout Number Three: Density in the Dead of Winter

Next up is a density session. Remember, this workout is about doing as much work as possible in the prescribed time.

Perform five repetitions of each exercise, then move to the next exercise. For unilateral exercises, perform five repetitions on each side. Complete as many rounds as possible in 20-30 minutes. Start with 20 minutes and increase the session length over time as you get stronger.

Dumbbell Swing

Box Jump

Wall Pulldown

Dumbbell Reverse Lunge

Dumbbell Chop

Wicked Weather Workout Bonus: Icicle Intervals

This is a terrific workout for days when icicles are hanging from the roof, but you want to run.

On treadmills or ellipticals, perform sprints using a 30:90 work to rest ratio. During the work period, select a speed that is 8 out of 10, with 10 being an all-out sprint. For the rest period, use a 3 out of 10 speed. Start with a five-minute warm-up. Perform 5-6 intervals and then cool down for five minutes.

A great way to sequence these workouts is to do a timed set workout on Monday and Friday, with a density session in between on Wednesday. Intervals can be performed once or twice a week on the off days.

Stay Motivated!

No matter what you choose to do to stay active during these cool weather months, make you stick with it! It’s easy to lose focus and curl up on the couch instead of getting things done. Be proactive and positive, good things are on their way!


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Thank you for reading. Yours truly, Christian Rosenvold

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