Winter weather pushing you inside???

Some of us are fair weather runners or walkers, especially if you live in the mid west where you experience sub-zero temps.  Maybe you just don't like the cold or the roads may not be safe to travel.  

Here is a plan for anyone to do at home with or without equipment.

Warm-up: 

• Start off with 8 count of each of the following moves:
• shoulder rolls & shrugs
• alternating arm circles back
• gentle rotation side to side at the waist
• small deadlifts lowering hands to knees
• small squats
• alternating knee lifts
• calf raises
• Perform each exercise below for 30 seconds or 12-15 repetitions
• feel free to add weights if you have them available.
• short break between each circuit.
• Circuit #1: Repeat 3 x 
• One leg lunge forward than back, repeat on other leg
• Cobra with 3 count hold - lying face down (prone), hands directly next to chest, palms down. Lift chest away from floor without using hands, as you hold squeeze shoulder blades together than release and lower.
• Pushups
• Plank jacks
• Circuit #2: Repeat 3 x
• Sumo squat: Feet wider than hips with toes pointed forward, hands chest level with or without a weight. Lower into squat, tap floor between feet and as you raise out of squat raise arms overhead.
• Plank full or modified add alternating shoulder taps
• Hammer curl & side delt lift combo
• Burpees 
• Finish: Repeat 2 x
• Scissor kicks: lying on back with straight legs lifted, keep legs straight separate legs than bring together and cross. Modify keeping head on floor and legs raised farther away from floor.  Challenge: head and shoulders lifted with legs close to floor.
• Crunch with twist all one side
• Stretch

Sincerely Rickie 💪😅💦

Stay warm, stay safe & be healthy