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Get Fit in 2012: A Complete Indoor Fitness Plan

  By posted Jan 1st 2012
Healthy Living


Get fit in 2012: Complete Winter Indoor Fitness Plan

As winter sets in, and the year end festivities begin, there will be some who will wish if only they could maintain or improve their fitness while remaining indoors. Of course, if you have a well equipped gym at home then it won’t be a problem to do so, but if you lack any equipment then you maybe wondering how far it will be a possibility. The fact is that no matter wherever you are, you always have one very useful piece of equipment that you can train with, and that is your own bodyweight! If nothing else then simply do bodyweight training and you can get some pretty good results without having to spend a single rupee. Needless to say some added equipments like free weights, jumping rope, punching bag, etc can be purchased for a relatively lower cost when compared to high end treadmills, cross trainers, etc and can be easily fitted into your home. 

Lower body:
Bodyweight squats, Goblet squats, Lunges (with or without dumbbells), Romanian deadlifts, Glute bridges, wall sit and split squats.

Upper Body:
Push ups, military press, handstand, dumbbell/barbell rows, arm curls and extensions with dumbbell/barbell.

For the abdomen:
Crunches, reverse crunches, Turkish get ups, Dumbbell windmill, plank holds, side bends with dumbbell and v-sit ups.

Flexibility is fully one third of a balanced physical fitness program (you already know the other two - cardio and strength training). Stretching not only feels wonderful, but also helps in reducing stress and muscle tension along with increasing blood circulation by making your muscles longer and leaner. For a detailed low-down on a basic stretching routine, you can click here.

Cardio- skipping rope:
It should be avoided if you have bad knees or feet problems. Go for circuit training, kickboxing and high repetition bodyweight training.

Sample Weekly Exercise Routine at Home

Here is a basic weekly routine that you can do at home to get a well rounded fitness workout:

Workout A


  • Military press- 3 sets of 6-8 reps 
  • Barbell row- 3 sets of 6-8 reps
  • Turkish get ups- 2 sets of 5 reps each side
  • Circuit: 3-5 rounds
  • Push ups: 30 seconds
  • Bodyweight squats: 30 seconds
  • Reverse crunches: 30 seconds
  • Try to get as many reps as you can in the time mentioned and rest 1- 1 ½  minute before repeating the circuit.
  • Rope jumping for 10 minutes or shadow kickboxing.

Workout B

  • Goblet squats- 3x12 reps
  • 1 leg Romanian deadlift – 3x10 reps each leg or barbell good mornings- 3x10 reps 
  • Circuit: 3-5 rounds
  • T-push ups: 30 seconds
  • Lunges: 20 seconds each leg
  • Plank: 30 seconds
  • Try to get as many reps as you can in the time mentioned and rest 1- 1 ½  minute before repeating the circuit.
  • Rope jumping for 10 minutes or shadow kickboxing.

Do the 2 following workouts alternately on any 3 non consecutive days a week.

So, we hope after reading this post you have a good enough excuse to exercise this winter!

*Image courtesy: © Thinkstock photos/ Getty Images



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