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Canberra
Tuesday, March 19, 2024

Working out in winter

The alarm goes off early on a Monday morning; you could get up and get in a workout, but it’s raining, foggy and -5°C. It’s all too easy to have another hour in bed.

Sure, waking up early to work out in winter is a big ask, but I promise you, once you’re out of bed, warmed up and working out, you will be glad you did it!

Here are my top tips for getting up early: Have your workout gear ready to go and a workout planned out before you go to bed; organise to train with someone; try to get to bed early the night before; and set a second alarm, just in case!

Winter morning kickstart

Warm up

  • 3 mins skipping
  • 30 step-ups (each leg)
  • 2 mins skipping  
  • 5 mins jogging/cycling  
  • 2 mins stretching each back, legs and arms

Workout

  • 20 x bench press, bar only
  • 20 x modified push-ups (on your knees)  
  • 20 x squat jumps
  • 1 min seated wall squat
  • 20 x standing overhead punches
  • 20 x full squats
  • 20 x tricep push downs
  • 30 x sit-ups
  • 30 secs modified plank (on your knees)
  • 20 x push-ups
  • 30 secs plank

Tip!

Sip, don’t gulp, warm water as you workout in the morning.

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