Winter Workout Tips

Winter

The Northern Grrrls may be used to frigid Wisconsin winter temps, but that doesn’t mean it’s easy to force ourselves out the door into temperatures in the teens to get that workout in! We have started our Runners World #RWRunStreak challenge and it is truly helping push us all to get outside or on the treadmill for that extra workout! See the blog from greatestwealthishealth below for more tips on how to break those winter blues!

Winter Workout Tips.

via Winter Workout Tips.

Never Too Old

“You don’t have to be great to start, but you have to start to be great”

― Zig Ziglar

I recently spent some time with my mother in Cabo San Lucas on a seven day vacation.  Also along for the ride were my aunt and sister – both age 50+.

I endured constant good natured ribbing from these ladies beginning at 2:30am in the car enroute to the airport (laughing at my choice to drink coconut water to  stay hydrated) and throughout the trip as I made sure to rise before the sun to get in a 5 mile run and trip to the gym.  However by vacation day #4 the ladies were beginning to mention joining me at the gym…

So there I found myself s on vacation day #5… in the gym with my mother and

Momma never missed a morning of water aerobics…

aunt showing them some simple arm exercises that they could do at home to eliminate their “chicken wings”.  Now to be fair my aunt walks 3 miles each day and my mother is a water aerobic devotee, but neither of them are into weight training.  As they watched me rip out 40 push-ups they both stated “I could NEVER do that!” and my response was “That’s what the boot camp girls say all the time and then before you know it- they are moving on from their girl push ups and onto regular push-ups.”  It was at this point that both these ladies attempted a push-up and for their sake i’ll not remark on the outcome. .. but they both promised to keep working on their weight training and workouts.

My point is this… you are never ever too old to start!  There is absolutely no reason to not begin to add strength training and other workouts into your daily routine.  In the case of my mother- she is retired and could easily do some arm workouts while watching the Today Show every morning!  Just start integrating in small changes each day to improve your overall fitness level!

Can’t Make it to Boot Camp? Take these workouts with you!

When you travel as much as I do, you need some go to exercises that can be done in hotel gyms or even in the hotel room itself. Many Northern Grrrls ask for workouts that can done while visiting in-laws or when they cannot make it to Boot Camp! Below are two workouts that can be done just about anywhere and will still provide you with a good burn!

On the Road Workout #1

Here is an example boot camp you can do just by bringing one set of dumbells or using the ones at hotel (if they have a fitness room). If you do not have dumbells, use water bottles or whatever you can find! Run thru the circuit 3 times. If you are doing it alone you won’t have anyone to “bump” you to next station so you could just do 20 reps of each!

#1: Mountain Climbers (this will be 20 reps and they control the timing)
#2: Bicep curls – use 10 lb dumbells
#3: Push up jacks or reg push ups
#4: Bicycles
#5: Tricep kick backs (use one 8 lb dumbell)
#6: Squats
#7: Crunches
#8: Burpees
#9: Jumping Jacks
#10: Tuck Jumps

On the Road Workout #2

you can do this 3 times and do at least 20-30 of each

Circuit One:

Wide Grip Push Ups: (or up/down planks since I know that you LOVE THEM!) This is a classic push up that is harder than the standard push up because you have less leverage to push yourself up, but it’s a darn good variation. Try starting out with the wide grip push up, then bringing your hands closer in as
you go along. In addition, be sure to keep your hands below the plane of your shoulders, and make sure your elbows to not flare out too much. This will help keep the stimulation on your chest, shoulders, and triceps, as opposed to mostly your shoulders.

180 Squats: (or regular squats will work!!) Each full rotation equals one. So each time you land looking back where you started that is ONE

Tuck Jumps!

Circuit Two:

Shoulder Press

Mountain Climbers * reminder not to hang head… It should stay in line with spine
Side plank raises

Circuit Three:

Tricep Dips
Bicycles
Push up jacks (or reg push ups) *everyone needs to start working on regular push ups vs. girl push ups