You GUYS. It is cold in Colorado. Like, downright frigid. To give you some perspective, the high tomorrow is 16 degrees…16 degrees! That’s very un-Colorado like, and I’m not a happy camper about it.

But you know what always puts me right back in a good mood? A great workout – and one that I’m going to share with you today 😉

Chances are if you live in Colorado or the states surrounding it, you’re dealing with this cold snap, too. And if you’re further east, know it’s coming for ya. Regardless, this is the perfect workout to do when you don’t want to go outside because, well, you don’t have to!

This workout requires no equipment other than your body. Ready to do the Muscle Sculpting Strength Training Workout with me? Grab a water bottle!

As always, you must consult your physician before beginning any new exercise program.

Note: if you don’t have a hard surface in a towel, do single leg glute bridges, as done in this body weight workout I posted a couple weeks ago.

1. Skater Squat: Stand on one foot on a flat surface with your arms extended. Push your hips back and bend deeply in the knee as you lower your lifted shin toward the ground. Push through the standing heel to return to standing. Feel free to stack pillows to modify, and not to go as deep into the squat right away. 10 each side.

2. T-Push up: In a high plank position, keep the abs braced and glutes squeezed and lower into your push up. Press back up into a high plank and immediately rotate into a side plank. Lower back down into your push up, and as you press up, rotate into the opposite side plank. 10 push ups total.

3. Supine Hip Extension Leg Curl (SHELC) w/ a Towel: Place heels on a towel or valslide in a glute bridge position. Extend feet out a few inches, and then curl back to starting. Modify: perform a glute bridge or single leg glute bridge, as done in this body weight workout I posted a couple weeks ago.

4. Superman: Start on your belly with your hands out to the sides of you, palms on the floor. Rotate your thumbs outward toward the ceiling, and squeeze your shoulder blades together to lift the chest, and the glutes to lift the legs. Hold for :60, taking breaks as needed.

5. Single-Leg Deadlift: Stand on one leg. As you push your hips back to lower the chest, bend at the knee (but not as much as the skater squat) and reach your finger tips to the ground. Push the hips forward by driving through the front heel to stand. If your balance is off, you can place your non-working leg’s foot lightly on the ground behind you. Keep your back straight and abs braced. Don’t let your hips rise above the chest.

6. Modified Plank Rollout/Walkout: In a kneeling position, place your hands on the towel in front of you. With your arms straight, push the towel out further a few inches, using your abs to brace you. Contract your abs to pull back to starting. Modify by omitting towel, and walking your hands out as far as you can while maintaining a braced core, and then walk back in to starting.

7. 180 Degree Plank: In a high plank position, walk your feet around in an arc while keeping your hands in the same spot (they can move to adjust the different angle of the legs) until your feet reach the opposite side from where you started. Return to starting position the same way you came. That’s 1 rep.

Have fun with it! Pretend you’re somewhere warm and sunny and beachy…ahhh

Want more body weight workouts? Find more of ’em here.

What’s the weather like where you’re at right now?

This workout: are you going to try it?!

In case you missed it….8 Ways to Ditch Food Temptations! 

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