Yesterday I got proof that if a zombie apocalypse happens, we’re all toast. Not just because of the brain sucking zombies mind you, which is bad enough. I’m talking about the seemingly minor snow and ice event that hit Atlanta yesterday around noon. Without any coordination, the local government, businesses and schools shut down at once, releasing what felt like a million motorists on the city’s highways simultaneously. People got stuck with a capital “S”; some friends took seven or eight hours to drive six miles, and they were the lucky ones compared to the thousands stranded on the roads overnight in icy conditions. But when the chips are down, you’ve got to get moving…literally. Here are some great exercise tips you can do when home-bound by snow, ice or any challenging weather situation.
At a time when I keep getting emails about closings and cancellations from fitness studios because of the treacherous driving conditions, what really stood out is this at-home training routine Dan FitzSimons of BodyFitz studios sent to his followers today.
“When it seems like everything is shut down, there are more than a few things we can do!” notes Dan. He created this challenging routine for his wife Tracy which can be modified however you like:
- Walk up and down the stairs for one minute. What? No stairs? Grab a stool, or march in place for the same amount of time. Then perform 20 “standing super peoples”! (alternating right arm/left leg)
- Get back on the stairs, up and down for one more minute…now perform 10 squats. Perfect squats please ! Push the rear end backwards, keep the back strong and straight with your eyes elevated.
- Arm Circles…yup, just like sounds: standing with plenty of room around you. Straighten out your arms to the side and parallel to the floor. Make small circles with your arms for ten seconds in one direction and then ten seconds in the opposite direction..rest.
- Time for a Wall Sit. Once again, just as it sounds. Put your back against the wall and get into a sitting position. Make sure that your feet are out front under your knees. Meaning your knee and hip joint should be a perfect 90 degrees. (square)
- Back to the stairs, this time for 90 seconds,(if you can). Jog if you want, or take two stairs at a time. Push yourself a little bit more this time as you are getting more and more warmed up.
Water break…Remember we can still get results…we just need to get enough intensity to work up a sweat.
In addition, Dan offered these bonus exercises to be executed at your own max potential in 20-30 second bursts, followed by 10-20 seconds of recovery:
- Let’s do push-ups, modified push ups or maybe get into a plank and hold that position. Hands can be under the shoulders with the elbows pointing back and slightly to the sides (close stance push-up). This position is good for the plank and the push up. Perform 3,5, or 10 push-ups, or a 20 second plank.
- Stand and start squatting again. 20 squats, get low and feel those quads, glutes and hamstrings working!
- Go right into arm circles again (hold 2lb weights or two water bottles for resistance) 20 seconds each direction.
- 15 jumping jacks or marching in place for 20 seconds
- Stairs for 30 seconds…
- Repeat two more times…or more! Give it YOUR all! Finish with a good cool down and some stretching. Drink plenty of water and enjoy your next healthy meal!
You might want to check out helpful videos and tips from online resources like Fitness Blender, Workout Nirvana, Fun And Fit and Thrive Fit for more in-home exercise moves too. Have you ever been stuck in your home by a weather event and if so, how did you handle it? What are some of your favorite exercise moves that can be done at home or anywhere?