Healthful Bites

On a frigid day, it’s not very pleasant to head outside for a walk or jog or even scamper to and from the car on the way to the gym! That’s why this home workout is awesome—you can stay warm and since it’s so compact, you can also fit it in nearly any time. And since the holiday season is so busy, it’s a good time to go back to basics—like with your ABCs! I call this my “ABC Workout” because the circuit targets your arms, butt and core.

Grab a mat and a pair of medium-weight dumbbells, then begin with a brief cardio warm-up (you can jump in imaginary rope if you prefer). After that, hop right into the total body routine:

• Tricep dips: Sitting on a chair, stair or bench, scoot forward so back is in front of the surface and lower body by bending elbows to nearly 90 degrees. Use arms to lift body back to the raised position and repeat.
• Side-to-side squats: Squat down and propelling off both feet, jump to the left over an imaginary line, landing lightly without jarring knees and lowering into a squat again. Jump back over the imaginary line to return to start and continue jumping to the left and right.
• Plank: Hold body at the top of a push-up position on hands and toes with shoulders over wrists. If it’s too difficult, lower to knees.
• Two-count push-ups: From the plank position on either knees on toes, lower chest nearly to floor, bending elbows slowly while counting to two. Straighten arms to lift back up while counting to two; repeat.
• Four corners lunges: With weight on left leg, lunge forward on right, then lunge to the right, to the back and lastly diagonally behind the left foot to a curtsy lunge. Continue for 30 seconds, switch legs and repeat.
• Reverse crunches: Lie on back with hands behind head and with feet raised and knees bent and raised at 90 degrees. Lift hips up so glutes leave the floor. Lower and repeat.
• Curl and press: Hold a pair of dumbbells at sides with palms forward (water bottles or cans can sub here!) and curl weights up nearly to shoulders. While lifting weights overhead into a shoulder press, rotate wrists so palms again face forward. Reverse the motion and repeat.
• Bridges: Lie on back with hands resting at sides. Lift hips up toward ceiling, lower back to floor and repeat.
• Bicycle crunches: Continue on floor and place hands behind head, elbows pointed to opposite walls. Alternate bringing left elbow and right knee to nearly meet above your stomach, then right elbow and left knee.
• Uppercut punches: While holding a semi-squat, alternate punching in a “U” shape with your right fist toward your left shoulder; then with the left fist toward right shoulder. Turn and drive through your hips to power the punch.
• All-angles kicks: With weight on left leg, kick forward with right, then kick to the back, then to the right side. Continue front, back and side kicks for 30 seconds; switch legs and repeat.
• Knee to elbow plank: Holding plank and keeping body still from hips and above, alternate bringing right knee out toward right elbow, then left knee out toward left elbow.

Where is your favorite workout locale?

After weeks of gym cardio workouts, I thought it was time to offer an option for those who prefer to exercise at home, outside—really anywhere that isn’t full of fitness equipment! So here is a fun routine to sneak in on even the busiest of days to get your blood pumping. You could even try it during a couple commercial breaks during your favorite TV show! Or if you have a bit of extra time, repeat this a few times with a quick 60-second breather between sets.

This whole routine takes about five minutes, but go at your own pace to maintain good form. A quick rundown of the moves:

• High knees: While standing, alternately raise right knee in front of you to waist-height, then left knee (think of lifting them toward your chest).
• Jumping jacks: You know the drill—jump feet out into a “v” formation while lifting arms overhead like you’re creating an “x” with your body.
• Mountain climbers: Beginning in plank position, bring right knee toward chest, then left knee. This is basically like a high knee while balancing on your hands.
• Prisoner squats: Complete squats with hands behind your head and elbows pointed out perpendicular to the direction of your toes.
• Push-ups: In plank position on either knees on toes, lower chest nearly to floor while bending elbows; straighten arms to lift back up.
• Butt kicks: Alternate kicking right heel to right glute, then left heel to left glute.
• Cross-body punches: While holding a semi-squat, punch diagonally to right side with left arm, then left side with right arm.
• Rock climbers: Using the same idea as the mountain climbers, lift knees out toward elbows rather than toward chest.
• Jumping lunges: Add a hop when you switch legs during an alternating lunge. (See a demo here.)
• Triceps push-ups: With the same push-up concept as above, keep upper arms and elbows close to torso and lower chest down nearly to floor (similar to a chaturanga in yoga). These are a bit more tricky than regular push-ups—there’s no shame in dropping to your knees if you need to!

Do you have a favorite exercise to challenge yourself with anytime, anywhere?