#FatblasterFriday | The ‘snowed in’ home workout

As important as it is to plan and schedule your workouts (“failing to plan is just planning to fail”), sometimes life happens and you can’t get where you need to be when you need to be there. The key to success is being flexible. Change your plan to work with what you’ve got, rather than ditching your workout entirely.

Take this week. Tuesday morning I awoke to Vancouver’s first big snowfall of the year. (If you live somewhere that gets a lot of snow, please don’t laugh; this is a ‘big dump’ for us!)

home workout

As beautiful as it was, there was no way I was driving kids to school (2 miles and uphill all the way…). That also meant I wouldn’t be heading to the gym. Wednesday brought more of the same with the added bonus of a vomiting child. Children at home, a Christmas tree filled living room and too cold to work out outside meant that I needed to get creative.

While I managed my own limited-equipment-at-home workout, filming a workout video for this week’s #FatblasterFriday was out of the question. Rather than leaving you up to your own devices ;), I thought I’d share one of the workouts I did while snowed in.

All you need is a set of hand weights (I used 15 lbs, go lighter if you need to), the bottom step of a flight of stairs and your own body weight. Work through the circuit at least twice, stopping only after the burpees to grab a quick drink and catch your breath!

home workout

If you’re one of those people that really needs company when exercising, check out my #FatblasterFriday playlist on YouTube. I’ll be happy to work out with you if it keeps you from skipping your workout entirely!

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Does it snow where you live?

Favourite snowy day activity?

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

 

Can’t get to the gym? Try my ‘Hundred at Home’ workout!

Some days, despite your best intentions, a wrench gets thrown into your schedule making a trip to the gym impossible.

Yesterday was day 2 of the B.C. teacher’s strike, and although I was able to get my youngest two into a last-minute rec center program (we’re calling it ‘strike camp’), my oldest had no plans and was spending the day at home. While he’s old enough to be on his own for an hour or so during the day, I feel guilty leaving him in an empty house with only the cat for company.

So instead, he and I spent the morning ‘together’; he on his computer in his room, me on mine in the room next to him!

Determined to get even a quick workout in, I got up, threw on my workout clothes (once they’re on, I find it more difficult to find excuses not to follow through ;)) and made my plan.

at home workout

No turning back, now! (Yes, another new Lululemon piece)

In between writing and household chores, I would aim for a total of 100 repetitions of each of five different exercises. No showering and getting dressed in ‘real clothes’ until all the reps were complete! I’m calling it my ‘Hundred at Home’ workout, although technically, there are 500 reps in all…

at home workout

Total elapsed time? About 20 minutes, scattered throughout my morning. What are you waiting for?

For more, home-workout ideas, head over to Bite Size Wellness (I just happen to have a guest post there on a similar theme!).

Do you have a go-to at home workout for days you can’t get to the gym?

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

Fitness Friday: time to change up that 15 minute workout!

Two weeks ago I posted a quick and dirty, 15-minute workout that I challenged you to find the time to do in your busy day. Every body’s got 15 minutes to spare, right?

If you’ve followed my suggestion and done the workout three times a week, your body should be ready for a bit of a change. Change is a good as a rest when it comes to fitness!

This week, I’m upping the ante by adding 5 minutes to program. No groaning. If you do the workout three times a week, all we’re talking about is 1 measly hour of 168 hours in your week. Your health and well-being is worth at least that much.

So here’s the plan. There are 9 exercises in the circuit. Set your timer for 9 cycles of 45 s of work and 15 s of rest. After a quick warmup (light calisthenics, walking up and down the stairs in your house, jogging in place), perform all 9 exercises in a row. Each exercise is performed for 45 s with 15 s rest between exercises.

 

When you finish the last exercise, take a 1 minute break. No more, no less. Time it to make sure. Re-start your timer (same cycle as before) and repeat. Got an extra 10 minutes to kill? Go again!

Yesterday’s post is being featured in today’s Beauty of a Woman Blogfest. Please follow this link to read some wonderful essays about beauty!

Disclaimer: These workouts may or may not be for you, depending on your age, weight and fitness level. Always consult your doctor before you begin a new exercise program.