Don’t ditch the winter workout
When you wake up, warm in bed while it’s dark, cold and storming outside, the last thing you’re likely to think is ‘Let’s hit the gym or go for a jog’.
Thankfully you can still exercise in the warmth and comfort of your home with this full body workout!
What you need
- Dumbbells (you could also use cans of tinned food or fill water bottles with sand and use them as weights)
- A small ball (you could use a rolled up towel instead)
Choose any one below:
- March on the spot for 30 seconds
- Do 15 jumping-jacks
- Skip for side to side for 30 seconds
Full body toning workout
1. Women’s push up (repeat three sets of 15)
- Lie down on your stomach, put your hands shoulder-width apart (palms flat down).
- Cross one foot over the other and lift them off the ground.
- Keep your abs tight and back straight throughout the exercise.
- Take a deep breath and push yourself up using your arms, breathe out as you contract your abs and glutes. Slowly lower yourself back down till your chest almost touches the floor.
2. Plié squats (repeat three sets of 15)
- Stand with your legs wider than hip-width apart, holding one dumbbell between each hand, palms facing upwards.
- Push your hips back and keep your abs tight throughout the exercise.
- Squat down and slowly pulse up and down for three seconds.
- Slowly come back into the starting position, and tense your legs on the way up.
3. Bicep curls (repeat three sets of 15)
- Standing up straight, keep your tummy tight and hold one dumbbell in each hand with your palms facing up, keeping your arms straight and elbows against your sides.
- Slowly curl the weight up, bringing your forearm up towards your chest.
- Slowly lower your arm back down towards the starting position.
To make this exercise more challenging stop half-way on the way down and then slowly lower the weight back to the starting position.
4. Donkey kicks (repeat three sets of 15)
- Start on all fours with your elbows and knees on the mat and your tummy tight.
- Slowly kick one leg up and extend the leg as high as you can.
- Slowly lower your leg, until your knee is just above the ground, and kick it back up.
5. Tricep extensions (repeat three sets of 15)
- Starting position: Lie flat on your back while holding two dumbbells directly in front of you whilst keeping your arms fully extended at a 90-degree angle above your chest. Your palms should be facing inwards and your elbows should be tucked in.
- Keeping your upper arms stationary with your elbows in, slowly lower the weight until the dumbbells are near your ears.
- Keeping your arms stationary, use your arm muscles to bring the weight back up to the starting position.
6. Outer thigh circles (repeat three sets of 15)
- Lie on your side with one leg stacked on top of the other, resting your head up on your arm.
- Slowly lift your upper leg as high as you can, slowly lower your leg half-way and do one mini circle, then lower your leg back into the starting position.
7. Pilates roll up (repeat 3 sets of 15-20)
- Lie on your back with your legs straight and arms extended above your head.
- Bring arms forward, tilt your chin down on your chest, and slowly curl your upper body up, reaching hands to toes.
Please note: If you have any medical conditions, speak to your health practitioner before trying this workout. If you feel unusual discomfort while following this regime, stop and talk to your health practitioner about it.
While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.