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The Rainy Day Workout

Don't Let the Rain Ruin Your Exercise Plans!

-- By Melinda Hershey, Certified Personal Trainer
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Don't let the rain ruin your good intentions to exercise! When the weather isn't cooperating, try this simple circuit to get your heart pumping right from your living room.
  • Length: 5 minutes per full circuit. You can repeat the circuit as many times as you'd like depending on your fitness level and time available. We'd recommend 1-3 times through for beginners.
  • Equipment: A mat and a chair
  • Type of Workout: Strength training (toning) & cardio intervals
  • Muscles Worked: Glutes, hamstrings, triceps, biceps, abdominals
  • Fitness Level: Beginner to advanced
  • ImpactMedium-impact. May not be suitable for those with knee issues.
See below the graphic for more detailed instructions. Don't forget to Pin this graphic for later!


Sunshine Squats (1-Legged Squat)
For each side, do as many reps as possible in 30 seconds
Start out standing behind a chair, hands resting lightly on the chair back for support. Lift your right leg a few inches off the ground. Squat down in one slow and controlled movement, using your left leg to push against the floor as you lower your bottom toward the ground as low as you can, as if sitting in a chair. Slowly come back up to standing. Repeat this move as many times as you can for 30 seconds on your right leg, and then switch to your left leg for another 30 seconds.
 
Lightning Punches (Jabs)
Do as many reps as possible in 30 seconds, alternating arms
Standing with your core engaged, form your hands into tight fists against either side of your rib cage, palms facing up. Alternating each arm, punch the air in front of you in quick jabs, rotating your torso to follow through with each punch. Perform as many punches as you can for 30 seconds.
 
Blooming Flowers (Triceps Dips)
Do as many reps as possible in 30 seconds
Start out sitting in a chair, palms face down on the chair on either side of your hips. Planting your hands on the seat of the chair, move your bottom off the chair, feet on the floor, legs at a 90-degree angle. Lower your body until your arms form a 90-degree angle, then push back up to starting position to complete one rep. Perform as many dips as possible in 30 seconds.
 
Raindrop Runs (High Knees)
Do as many reps as possible in 30 seconds, alternating legs
Start in a standing position, core engaged. Alternate hopping from one leg to the other, bringing your knees up as high as you can to your chest. Maintain a steady pace for 30 seconds.
 
Puddle Jumpers (Lateral Lunges)
Do as many reps as possible in 30 seconds, alternating legs
Start in a standing position, core engaged. Lunge to the right with your right leg, making sure your lunging leg is at a 90-degree angle and that your knees aren't moving past your toes. Return to standing and repeat with your left leg. Alternate lunging with each leg at a steady pace for 30 seconds.
 
Cloud-Kickers (Front Kick)
For each side, do as many reps as possible in 30 seconds
Start in a standing position, core engaged. With hands in fists close to your chest, lean your body to one side, lifting your right leg off the ground until it is nearly parallel with your torso. Kick forward explosively, the sole of your foot facing out. Repeat this move on your right leg for 30 seconds, touching your foot to the ground between each rep. Then, switch to your left leg for another 30 seconds.
 
Rainbow Raises (Glute Bridges)
Do as many reps as possible in 30 seconds
Lie down on a mat, arms by your sides with palms facing down, knees bent and feet flat on the floor. Engaging your core, lift your hips and squeeze your glutes for a count of three. Lower back down to complete one rep. Complete as many bridges as possible in 30 seconds.
 
Thunder Twists (Bicycle Crunches)
Do as many reps as possible in 30 seconds, alternating sides
Lie down on a mat, legs bent in the air at a 90-degree angle so your thighs are perpendicular to the ground and your calves are parallel to the ground. Place your arms behind your head with your hands cradling your head for support. Bring your right knee into your chest and try to touch your left elbow to your right knee, lifting your head and left shoulder off the mat. At the same time, straighten your left leg, letting it hover a few inches above the floor. Switch to the opposite side. Continue alternating sides at a steady pace for 30 seconds.

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About The Author

Melinda Hershey Melinda Hershey
Melinda has a bachelorís degree in health promotion and education and is an ACE-Certified Personal Trainer. Before working as an editor for SparkPeople, she developed and taught health programs for several non-profit organizations. She enjoys writing, interval training, yoga, and cooking with friends.

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