Maya Fit Girl

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Snowed In Workout January 6, 2014

Last week I had the pleasure (I use “pleasure” very loosely) of being in Chicago for a day and a half to take care of some family business. While there, I was forced to endure some of the coldest temps I had encountered since, well…. the last time I lived there. It got me to thinking about how my fit life would be affected by the frigid temps. If you didn’t already know, I hate the cold and all that it stands for!

I would have to muster up all of the energy in the world to get to the gym through three or more feet of snow, dress in layer upon layer of clothing just to make it to the car and back, and brave artic-like winds, appropriately known as “the hawk,” on a daily basis (at least for 3-4 months). But, what if all of that stopped me from going every once in a while or what if it were literally too cold to go outside? In Chicago, today, the wind-chill is -38 degrees and the snow is at least knee height in some areas.

So here are some exercises you can do at home if you have zero workout equipment.

The below calisthenics routine focuses on both upper body, lower body, and core exercises:

Upper Body Warm-Up

Repeat 5-10 times

Jumping Jacks – 10

Push Ups – 10

Lower Body Warm-Up

Repeat 5-10 times

Jumping Jacks – 10

Squats – 10

Upper / Lower back Balance Cycle

Repeat 2-3 times

In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.
Reverse pushups – 25 reps

Birds – 25 reps

Plank pose – 1 minute

Check out Balancing Your Push Up Workouts.

Push / Pull Upper body Cycle

Repeat 4-5 times

To fully work the upper body, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back)
Push Ups – max reps

Reverse Push Ups – 20

Pull Ups – max reps

Birds – 20 Abs of choice – 50

Add MJDB#1 for supplemental push / pull exercises

Abdominal Cycle

Do this 2-3 times during the workout and 4-5 times a week.

It is fine to do abdominals and cardio exercises several days a week or on back to back days.
Crunches – 25

Reverse Crunches – 25

Double Crunches – 25

Left Crunches – 25

Right Crunches – 25

Bicycle Crunches -25

Plank pose – 1 minute

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days. So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself.

To everyone braving these frigid temps, please be safe and stay warm.

For this and other great calisthenics, please visit

What are some ways you are getting your in workout while snowed in?

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