How To Workout When The Weather Sucks, or You’re Snowed-In At Home

It’s Snowmageddon in Washington, DC. Gyms are closed. Cars are buried. And if your gym was open today, it’s still a pain to walk there. But that’s OK, you don’t need a gym to get a killer workout.

This video lays out the entire workout, the warm-up, the rest periods, and equipment substitutions too.

Here’s the crib notes:

Part 1 – the warm-up:

The warm-up is actually THE single most important part of any workout. Now, I don’t mean a boring, waste of time warm-up like walking on the treadmill – really, why on earth do people go to the gym to go walking! – I mean something that will actually do your body some good.

Think about it. We wake up, and sit down to eat breakfast, then sit for an hour to get to work, then we sit at our desk for 8-10hrs, then we sit in our cars for another hour, then we site down to watch TV for two hours… why the hell would we go to the gym, sit down on a bike, then do bicep curls and crunches? Do we really need to spend our hour at the gym hunched over like we are the rest of the day?

Walking lunge with OH reach 5-8/side
Walking Spiderman 5-8/side
Walking side lunge 5-8/side
Inch worm 5-8
Single leg bridge 10/side

Part II – fat blasting interval workout

Now that your body is ready to do some real work, let’s do some real work that will make you stronger, fitter and way better looking.

We’re going to use time for this workout instead of reps. You will need a timer – a watch, a Gymboss, or even a kitchen timer will work just fine.

If you are a beginner – start with 30sec of work, followed by 30sec of rest; intermediate do 40/20, and for the advanced folks, go with 50on.10sec off.

This will take 20min. We’ve got 5 stations, that we’ll cycle around

Squat to press

Valslide plank

Lunge jump

Valslide mountain climber

KB swing

You can get a Valslide right here. They are super useful for home or hotel room workouts.

You can also pick up a kettlebell right here.

Josef Brandenburg is 2010, Washington, DC  Personal Trainer of the Year Nominee for both Personal Fitness Professional Magazine and The Washington, DC Fitness Association, The DC Fitness Advisor and the Fitness Expert for the PCOS Challenge TV Show. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a FREE copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.