The leaves are changing color, the winds are blowing and old man winter is starting to knock at your door. It’s that dreaded time when the temperature and your motivation to exercise drops faster than Usain Bolt winning the 100 meters.

You either cannot get out of bed to do your usual workout, the cold weather derails your outdoor exercise or your couch is just so comfortable that you and the couch have become one.

Hey no biggie, you say to yourself. You’ll drag out those comfy sweaters to keep those soft spots under wraps. Nobody will notice. However, one person will and that’s the only person that matters.

So put those oversized sweaters away and keep your motivation up and the scale down by following my winter workout tips. Your waistline will thank you.

1. Have a backup plan

 Let’s face it, there’s going to be times when going to the gym or outdoor exercise becomes almost impossible. Rather than just throwing in the towel and calling it a day, use the towel for this body weight circuit.

Use this has your back up plan.

Warm up

  1. Bodyweight squat 10 reps
  2. Incline push up – 5 reps
  3. Triple extensions – 20 reps
  4. Repeat once for a total of two circuits.

Concentric Body weight Training

1A. Triple extensions – 30 seconds

1B. Incline plyo push-ups- 6- 12 reps

1C.. Towel row 30 seconds

1D.. Single leg hip extensions 8-12 reps on each leg

Repeat this three times for a total of four circuits. Rest as little as possible between exercises and rest 1 minute at the end of each circuit.

2. Out of sight out of mind

If your danger food is in your house, you will eventually eat it. All those comforting carbohydrates that you’ll turn too when you’re either bored, hungry or cold, Just don’t buy them or throw them away.

If that’s too drastic, reward yourself after exercise when your body can accept extra calories. However don’t go crazy.

The same goes for those comfy sweaters. Pack them away. You don’t need to hide anything.

3. The world is your gym

During any holiday season when time and the weather is against you, it’s the time to get creative with your exercise. Think outside the gym. Here are some ideas.

  • Use cans of food for these arm and shoulder exercises.
  • Fill an empty milk jug to do these exercises
  • You don’t even need get off the couch to do this.

That’s just a few ideas. You’re only limited by your imagination.

Don’t let old man winter get in your way of your fitness. Get after it, have fun and smile and sweat.

If you need any help with your training, please contact me here.


  1. Guqinz

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  2. Nancy Saterfield

    Heya this is kinda of off topic but I was wondering if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding expertise so I wanted to get guidance from someone with experience. Any help would be greatly appreciated!

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