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Winter Fitness with Matt Gleed

Some days, it can be really difficult to get outside and exercise, especially during the chilly winter months. But don't let the wet, wild or unruly weather sabotage your exercise routine. Try these indoor-friendly exercises recommended by personal trainer Matt Gleed:

Complete15-20 repetitions or 30 seconds of each exercise and follow the circuit 2-3 times.

Squats

Bend from the hips, maintaining a straight back, keeping weight through your heels.  Lower yourself until your knees reach at 90° and push up.  Always ensure that you keep your head facing forwards.

Press-ups

Keep your body straight (no sagging) with your hands under your shoulders.  Lower your body until your arms reach at 90°.  If a full body press-up is too difficult to complete the desired number of reps, rest on your knees rather than your toes.

Alternating Lunges

With your feet shoulder-width apart, step forward into a lunge.  Make sure that both knees reach 90° before pushing back into standing position and repeating with the alternate leg.

Tricep Dips

Sit on the floor with your back to a chair (bench/bed-frame etc.).  Place your hands on the chair with your fingers pointing forwards.  Lift your body from floor and straighten your legs so that only your heels touch the floor.  Bend your elbows to lower your body towards the floor until your arms reach 90° and then straighten your arms to lift your body away from the floor.  If straight legged is too difficult to complete the desired number of reps, bend your legs and bring your feet closer to the chair. 

Knee Thrusts

In the press-up position, drive your knee forwards towards your arm, keeping your foot off of the floor until it returns to its starting position.  Alternate knees with rhythm and pace.

Burpee

In the press-up position, thrust both knees forwards to bring your feet under your body (i.e. squat thrust). Jump up with both arms reaching up and out (star jump).  Return to press-up position and repeat.

Bridge

Lie on your back with your knees bent and feet on the floor. Lift your pelvis from the floor to bring your hips and knees in line with your shoulders. Hold this position before slowly lowering back to your starting position and repeat.

Single Leg Bridge

Lie on your back with your knees bent and feet on the floor.  Lift one foot and straighten your leg.  Lift your pelvis from the floor to bring your hips and knees in line with your shoulders. Hold this position before slowly lowering back to your starting position and repeat, alternating legs.

Plank

Take the push-up position, but rest on your forearms rather than your hands.  Tighten abdominals.  Ensure that your head, back, hips and legs are in a straight line.  Hold this position. If your hips are too high, less pressure is applied to the abdominals.  If your hips are too low there will be added stress to the lower back.

Side/Oblique Plank

Lie on your side resting on your forearm.  Raise hips off of the floor so that your ankles, hips shoulders and head are all in line.  Hold this position and repeat. 

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