Summer Bodies are Made in Winter

Because summer bodies are made in winter!

Shorter days, longer nights, colder evenings…Keeping in shape during winter could be tough, I know, that’s why I will be sharing with you my go-to exercise routine to keep those kilos off & tone up fast.

Here is a 20 minutes full body workout, with only 9 moves, to help you stay fit during the colder months:

Get started, set your timer for 20 minutes and don’t stop until it rings, take a 30 second break between each circuit (after the plank).

Remember, go at your own pace and push yourself as much as you can.

1. Burpees (10 reps)

- Begin in a standing position with your legs slightly wider than hip width apart

- Kick your feet back into a plank position keeping your body weight on your hands, then resting your weight on the balls of your feet.

- Kick your feet back towards the hands

- Jump up

- Repeat

2. Snap Jumps (20 reps)

- Place your wrists directly under your shoulders, knees bent behind your hands and feet slightly wider than hip width apart

- Kick both your feet backwards into a high plank position, ensuring your wrists remain directly under your shoulders

- Jump your legs back towards your hands

- Repeat

3. In & Out Squats (20 reps)

- Begin in a squat position with your legs shoulder width apart. Ensure your knees are not going over toes

- Jump into a wider squat, with legs slightly wider than shoulder width apart, ensuring knees are not over toes

- Jump back into starting position

- Repeat

4. Reverse lunge & Knee Lift (10 reps per leg)

- Begin with legs shoulder wider apart

- Take one leg backwards into a deep lunge, keeping the front knee at 90 degrees

- Drive the same leg in an upward motion towards the chest into a knee raise, straightening the standing leg

- Go back into a lunge position

5. Bent Leg Jackknife (20 reps)

- Lie down on your back with both hands above your head. Ensure lower back is on the mat.

- Bring knees towards your chest and your hands inwards over the knees

- Repeat

6. Commandos (24 reps)

- Begin in a forearm plank position feet slightly wider than hip width apart

- Push up on your right side so your arm is straight, and then follow with the left arm, coming into a high plank position. Ensure wrists are directly under shoulders and maintain a flat back at all times.

- Come down onto your right forearm, then your left, back into a forearm plank.

- This is considered one repetition.

- Repeat on the left side

7. AB Bikes (40 reps)

- Lie down on your back with your hands behind your ears. Ensure elbows are open at all times and lower back is on the mat.

- Bring your legs up to a 30-degree angle; ensuring lower back is still on the mat. This is your starting position.

- Bring in the left knee towards the right elbow, straightening the right leg.

- This is considered one repetition

- Repeat on the left side.

8. Lay Down Push Ups (10 reps)

- Lay down on your stomach, with your arms stretched in front of you

- Place hands under shoulder, and press up into a high plank. Ensure wrists are under shoulders at all time

- Go back to starting position

- Repeat

9. Forearm Plank (30 sec)

- Place elbows directly under shoulders

- Legs slightly wider than hip width apart

- Keep your back straight and core engaged

- Avoid rounding the back

- Hold

Simply repeat this workout 3 times a week and look your best in 2020. Start of 2020 healthier, stronger and more confident!