The Rainy Day Workout
It all started when...
Here we are again- March has ended, and although we’ve gained an extra hour in our day, Mother Nature won't give us Spring weather for good just yet. For those days that you’re snowed in, the puddles are too big to walk through (and your rain boots haven’t shipped from Amazon yet), or it’s too miserable outside to trek to the gym, don’t let a gloomy day ruin your plans to get some movement in. Whatever your workout preferences, there's something that can be done inside, in a small space, that works for everyone. Check out this list of indoor workouts our Director of Human Resources, Christine, recommends – minimal equipment required – to get you started.
If you’re in need of a little relaxation, consider trying some yoga. Instructional videos can be found with a quick Google search if you don’t already have some on-hand. Yoga allows for a quick stretch break and time to turn your brain away from the weather outside.
Bad weather is the perfect time to crank up the radio and put on your dancing shoes! Since you’re in the privacy of your own home you don’t have to worry about anyone judging your smooth ( or not so smooth) moves. Find a space big enough to turn in a few circles and throw your arms around, and let loose. Dancing is a great way to have fun, relax, and burn calories all at the same time.
I don’t know many people that truly enjoy doing chores, but we all know they need to be done. Capitalize on a gloomy day by checking off things on your to-do list while turning them into a workout. Take some extra trips up and down the stairs with laundry baskets, add in some lunges when you’re carrying things back and forth, calf raises at your make-shift standing desk, or squats as you’re unloading the dishwasher or picking up the kids’ toys. All this extra movement adds up to a great workout throughout the day.
Deck of Cards
This one is my personal favorite at-home workout. All you need is a deck of cards! Each suit is a different exercise and each number represents the number of repetitions you’ll do.
Hearts = crunches,
Diamonds = push-ups,
Clubs = squats,
Spades = burpees.
Numbers 1 – 10 = The number on the card represents the number of reps you’ll do.
Jack = 11 reps
Queen = 12 reps
King = 13 reps
Ace = 14 reps
Joker = 5 reps of each exercise.
If you pull a three of diamonds, you'll do three push-ups.
An eight of clubs is eight squats.
You’ll go through the entire deck, and when you finish, you'll likely feel the intensity of the quick movements. If you try this multiple days in a row, use a timer to get quicker each day.
All you need for this workout is a pair of dice, a water bottle, and 15 minutes. Similar to the Deck of Cards workout, you’ll use the numbers on the dice to determine how many repetitions of a particular exercise you’ll complete. Here’s the list I use, but feel free to mix it up a bit.
If you roll a…
2 = 20 push ups
3 = 30 lunges (15 each side)
4 = 40 high knees (20 each side)
5 = 50 calf raises (25 each side)
6 = 20 squats
7 = 30 water bottle arm curls
8 = 40 mountain climbers (20 each side)
9 = 50 crunches
10 = 20 burpees
11 = 30 butt kicks (15 each side)
12 = 40 jumping jacks