Home Fitness Advice: Follow This 20-Minute Bodyweight Workout to Maintain Fitness Indoors During Winter
Bodyweight training is an effective way to develop functional strength, build lean muscle tissue, and improve body control and confidence in one's abilities. Chloe Thomas, a certified personal trainer, emphasizes mastering basic movement patterns and strength training using both bodyweight and weights to achieve an effective full-body workout.
Here's a sample six-move full-body home workout based on Chloe's philosophy, suitable for cold weather days:
- Counter Balance Squat
- Stand with feet shoulder-width apart, arms outstretched in front of you.
- Raise one leg off the ground, lean forward, extend the raised leg behind, squat on the other leg, and stand back up.
- Repeat on the other side.
- Kneeling Push-up
- Start on your knees, with hands shoulder-width apart, and arms straight.
- Lower your body until your chest nearly touches the floor, keeping elbows tucked in.
- Push back up to the starting position.
- Glute Bridge Walkout
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Raise your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Walk your legs out, alternating sides, for 40 seconds, with 20 seconds per side.
- Chair/Triceps Dip
- Sit on the edge of a chair, legs at 90° angles, and hands holding the edge, fingers pointing forward.
- Lower your body by bending your arms, keeping elbows close, and raise back up to the starting position.
- Plank Leg Lift to Crunch
- Start in a full plank position, with core engaged.
- Lift one leg as high as possible, without raising the hips too much, and lower it back down.
- Crunch the lifted leg into the chest, and repeat on the other side.
- Perform reps for 40 seconds, with 20 seconds on each side.
- Hamstring Curl with Towel
- Place feet on a towel or cloth, lift the bum off the floor, and slide the feet as far as possible, while keeping hips high and core engaged.
Remember to warm up for five minutes before starting the workout with air squats, jumping jacks, arm circles, and mountain climbers. After the workout, stretch for five minutes to minimize muscle soreness the next day.
For an exact sequence or routine designed by Chloe Thomas, especially the six-move workout for cold days, no precise steps or workout video are available. However, this sample workout covers major muscle groups and can be done indoors during cold weather.
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- By incorporating exercises like the Counter Balance Squat, Kneeling Push-up, Glute Bridge Walkout, Chair/Triceps Dip, Plank Leg Lift to Crunch, and Hamstring Curl with Towel, home workouts can help individuals improve their fitness and health-and-wellness, following Chloe Thomas' philosophy.
- Bodyweight training, as showcased in this six-move full-body home workout, is an excellent form of fitness-and-exercise that boosts lean muscle tissue, enhances body control, and promotes confidence, even during cold weather days.
- The science behind workouts like these, which focus on functional strength and movement, suggests that they can contribute significantly to overall well-being and personal health, aligning with the principles of modern fitness and exercise practices.
