Does the weather have you stuck inside the house? Are you still trying to get in a workout from the comfort of your own home? There is plenty of time to relax and maybe binge watch a show during a snow day but you may also feel motivated to get your body moving at some point of the day. Below, you can find a “Snow Day Workout” that includes only bodyweight exercises so you don’t have to worry about having any sort of equipment.
It is important to stretch before and after a workout. Starting off with different static stretches and then adding in dynamic stretches will warm up your body and help prevent injuries. Stretching also increases flexibility and can reduce tightness in your muscles.
Let’s start our snow day workout with some stretches. Some examples of both static stretching and dynamic stretching can be found below.
Cross-Body Shoulder Stretch
Extend one arm across your chest and use your other arm to pull it towards your body until you feel a stretch in your shoulder. Hold this stretch for 30 seconds and then switch arms and repeat.
Lift your arms over your head with both arms slightly behind your head. Bend one arm at your elbow and use your other arm to push down until you feel the stretch in your triceps. Hold the stretch for 30 seconds and then switch arms and repeat.
Lie down on your stomach and place your hands down in front of you. Allow your hands to push up your body until you feel a stretch. Hold this stretch for 30 seconds.
Stand tall and grab your leg with the arm that is on that same side of your body. If needed, use your other arm to hold onto something for better balance. With your arm, pull your leg towards your body until you feel a stretch in your quad. Hold for 30 seconds and then switch legs.
Sit down on the floor with one leg extended straight in front of you while the other stays bent in. Reach forward toward your toes until you feel a stretch. Hold for 30 seconds and then switch legs and repeat.
Lunge with a Twist
This dynamic stretch involves lunging forward and as you hit the lunge position, you add a twist toward the side of your front leg. Switch off until you have done five lunges with each leg.
Knee to Chest
Pull one knee up to your chest and use your arms to hold your leg up to feel the stretch. Switch off legs until you have done five with each leg.
This stretch can be done by alternating legs while walking forward. You can choose either leg to start with. Kicking one leg forward while reaching the opposite arm to it will stretch your hamstrings. The goal is to get your palm as close to your toes as possible. If you can, touch your palm to your toes. Switch off legs until you have done 5 kicks for each leg.
Jump Squat 20
Stand with your feet shoulder-width apart and do a normal squat. In a squat, your hamstrings should be parallel to the ground. From the squatting position, you will explode up with a jump and then land back on your feet. Repeat 20 times.
Plank with Hip-Drops 10 each side
Start in the plank position, body parallel to the ground on your forearms. Drop your hips from side-to-side. Repeat the motion 10 times on each side.
Start in the push-up position with your hands on the ground and your body parallel to the ground. Get your arms to a 90-degree angle and then push yourself back up until your arms are straight. Repeat 10 times.
Mountain Climbers (30)
Starting with your arms on the ground and your body parallel to the ground, alternate bringing each of your knees forward. Remember to keep your back flat and stay low to the ground. Alternate each leg 30 times.
Jumping Jacks (50)
Stand with your legs together and arms down by your sides. As you jump, raise your arms up until they are above your head. Your legs should end in a wide stance. Then jump back to the original position. Continue this repetitive motion until you have reached 50 jumping jacks.
Begin by standing straight up with your arms by your sides. Bend your knees and place your hands on the floor directly to the sides of your knees. Kick your legs straight back behind you and then do a push-up, keeping your body parallel to the ground. Hop your legs back up under your body and jump up into the air with your arms above your head. When you land, continue directly into the next rep. Do 10 burpees in a row.
Lie on your back with your knees bent and your arms criss-crossed across your chest. Lift your shoulders up off of the ground until you are sitting up as far as you can. Lie back down and repeat this action 20 times in a row.
Go through each of these bodyweight exercises 3 times to complete the circuit. Don’t forget to stretch after your workout for better muscle recovery. After you have completed your workout, you can enjoy relaxing throughout the rest of your snow day!