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Don’t let this cold weather prevent your daily exercise

in The Too Busy to Diet Blog on January 2, 2014

3 Exercises to do at Home on a Snowy Day like Today!

Written by Alexis D’Ascenzo, Dietetic Student at University of Illinois at Chicago, CPT

1. Planks

From top to bottom the variations to the right illustrate a beginner, intermediate, and difficult level of a plank. As you progress continue to challenge yourself each time with a more difficult variation. No matter what level of difficulty you can do, be sure to always maintain a straight back while performing this exercise!

Try this plank challenge!

First round: Hold your plank for 30 seconds.

Second round: Hold your plank for 1 minute.

Third round: Hold your plank for 1 minute and thirty seconds.

**Bonus round: Hold your plank for 2 minutes, come on you got this!

2. Push-ups

Here are two variations of a push-up, for beginners it is best to begin from your knees (you do not have to use weights as shown in the picture) and after you have successfully accomplished this variation you will be ready to progress to the standard push-up position for your next challenge (shown on the right below).

The most important factor when performing a push-up is the ability to get your chest very close to the ground. When you are successfully able to accomplish this from your knees, it is time to progress to the standard push-up! What is great about this exercise is that it is the same starting position as planks, which means you will already be accustomed to the proper form of a push-up (straight back)!

Are you ready for the push-up challenge? Get your timer ready!

First round: In 20 seconds complete as many push-ups as possible.

Second round: In 30 seconds complete more push-ups (even if it is just one more) than the 20 second round.

Third round: In 40 seconds complete even more push-ups to beat BOTH of your 20 and 30 second rounds.

Example: First round 10..second round 12 (beat your last round)..third round 15 (beat both rounds)!

3. High Jump Burpees

Time for a little cardio! Begin with a standard burpee as shown in the picture sequence illustrated below. After you have completed your burpee instead of standing back up to the starting position, JUMP as high as you can and then repeat!

Your last burpee challenge!

First round: Complete 10 high jump burpees.

Second round: Complete 15 high jump burpees.

Third round: Complete 20 high jump burpees.

**Bonus round: Complete as many high jump burpees in 1 minute, pace yourself! Your almost there!