Extraordinary Health Magazine EHMagazine Vol 38_Final | Page 48

Winter Workout at Home
In 20 Minutes!
Do cold temperatures, snowy roads
and shorter days make you want to
forego the gym and cuddle up on the
couch? Don’t let the winter doldrums
sabotage your fitness goals. Here’s a
quick total body workout you can do
in the comfort of your home with very
little equipment. A set of dumbbells,
an exercise ball and a sturdy chair or
bench is all you need. Most of these
movements work multiple areas of
the body at once, intensifying your
workout in a minimal amount of
time. For an extra cardio boost,
run in place for 60 seconds between
each exercise. Be sure to go at a
comfortable pace for you. If you
need more rest between exercises,
that’s fine—but it may take a littler
longer than 20 minutes to complete.
Lunge with Bicep Curl
TARGETS: Quads, Hamstrings, Glutes,
Biceps'
» Stand with feet hip-width apart and
dumbbells at your side.
» Lock torso in upright position with
shoulders back.
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If you’re a beginner, go through this entire routine once, performing
the required number of repetitions. Trust us—it’s a great workout.
Then try to work your way up to two or three sets of the entire workout.
So, put your favorite music on, and let’s get started!
» Step forward with right foot, bending
both knees toward the ground.
» Right knee should be parallel to the
ground at a 90-degree angle (knee
should not go past toe) and left knee is
almost touching the ground (don’t let
back knee rest on ground).
» While holding that position, curl dumb-
bells up toward shoulders, keeping
elbows in at sides.
» Lower dumbbells and push back with
right leg; straighten knees and return to
starting position.
» Switch legs; do 8-12 reps each side.
(Tip: Keep back straight, shoulders back,
head forward and abdominals tight.)