20 Minute Snow Day Workout - No EQuipment Needed

With snowmageddon upon us and arctic temperatures making us seriously consider why we freely choose to live here, I wanted to at least give people the opportunity to get in a good workout today.

I’ve designed 2 - 10 minute circuits you can do at home with nothing but your body-weight. I know a lot of people have a few pieces of equipment at home, so if you can think of ways to incorporate those into the workout, great. If you have no equipment at home, absolutely no worries. This will be a good workout regardless.

I recommend getting a good playlist ready to go, take a look at all the exercises before you start, and have a way to time some intervals for the second part of the workout. There are plenty of apps that can do that, or simply the stopwatch on your phone will do the trick.

Let’s get into the workout!!!

Warm-up, Circuits, And Cool-Down

Warm-Up

I do recommend a super easy warm-up to get the blood flowing and the joints lubricated a bit.

Here is a quick example:

Jumping Jacks - 30 Seconds
Butt Kickers - 30 Seconds
Arm Circles - 30 Seconds
Glute Bridges - 30 Seconds

Repeat twice. Good to go!
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Round 1 - 10X10 AMRAP

For this part of the workout, you will have a circuit of 5 exercises to complete. You are going to do 10 reps of each exercise before you move onto the next one. Once you complete all 5 exercises that is considered one round. You are going to try to do As Many Rounds As Possible in 10 minutes. Try not to take any breaks. Obviously, if you absolutely need one, take it, but the idea is to go as fast as possible and get through as much as you can in 10 minutes.  

Here are the list of exercises (If you are unfamiliar with an exercise, just click the name of it and it will take you to a How To YouTube video):

Alternating Forward Lunge (If you have dumbbells and can add some resistance to this safely, do it! Each lunge counts as 1 rep, so 5 each leg, 10 total)

All 4's Shoulder Taps (Modify to knees on the ground if needed. Right and left shoulder taps equal 1 rep. Slower and controlled is better on this exercise)

Lateral Hop Burpees, NO Pushup (If you need to modify, put a laundry basket against a wall and do a normal burpee down to the laundry basket and back up)

Push-ups (Modify to knees on the ground if needed. On the way down, lead with your CHEST, not your FACE)

Squat to Upper-Cut (Go as low as you can comfortably go on the squat, and when you throw an uppercut, make sure you rotate with your hip AND foot. Again, hip AND foot. You should be on your toes when you rotate)

Set your timer and GO, GO, GO!

Round 2 - 4x30x4

For this part of the workout, you will have a circuit of 4 exercises to complete. You will do each exercise for 30 seconds, with a 15 second rest in between each exercise.  You are going to try to do this circuit 4 times in a row without taking a full break. Obviously, if you need a break, take it, but the idea is to go through the circuit 4 times without increasing the rest.

Here are the exercises:

Mt. Climbers (Keep your hips in line with your shoulders, and your hands directly underneath your shoulders)

Heel Taps (Make sure you have some distance from your hand to heel so you have to get a little bit of a side crunch during the movement)

Alternating Reverse Lunges (If you have dumbbells and can add resistance to this safely, do it!)

High Knees (If you have any knee issues with this, modify to running in place as fast as you can. You are the fastest person in the world!)

I realize this is only 9 minutes, so you are going to try and finish with a 60 second plank. Modify the plank down to the knees if you need to. You should NEVER feel your low back in the plank position. If you do, you are DONE. Just call it a day. Safety first!

Get your interval timer ready and GO, GO, GO!

Cool Down

Take a couple minutes to grab a drink of water, stretch any tight muscles, and finish everything off with a 60 second round in child’s pose.

That should take care of everything.

EARN YOUR DOWN TIme

Don’t let snowmageddon be an excuse to be completely motionless today. I know piling on blankets and binge watching Netflix is a top priority on days like this, but try to earn that down time.

With warm-up, cool-down, and rest, this workout might take you 30 minutes to complete.  

Let’s do this!

Coach Nick