Stay fit indoors: Winter home workouts from Racine fitness experts | Racine County Eye

RACINE, WI – As winter settles in, bringing frosty temperatures and snowy landscapes, staying active might feel like a challenge. But keeping fit doesn’t have to mean braving the cold. The Racine County Eye spoke with local fitness experts and personal trainers who shared creative and effective winter home workouts to stay in shape — even when the weather outside is frightful.

Grind Season, 2919 Durand Avenue in Racine, is open seven days per week and offers personal training and group classes – as well as access to workout equipment – for members. But when it’s cold out, some people prefer to stay home to work out.

DaJerrian Smith, a personal trainer at Grind Season, says it’s good to have a variety of workouts to choose from. 

Smith shared the following home workouts.

For Cardio and Abs: The 25 to 100 real quick 

• 25 alternating v-ups
• 100 jumping jacks
• 25 low plank with alternating knee ins
• 100 high knees
• 25 double leg raises
• 100 hops (almost like your jump roping)
• 25 sit-ups
• 100 Air punches

Complete these exercises anywhere from one round to three rounds.

Total Body Workout: The 3, 2, 1 buzzer-beater

Round one

3 minutes

• Pushups: one minute
• Bodyweight squats: one minute
• Burpee: One minute 

2 minutes

• Jumping jacks: 20 seconds
• Rest: 10 seconds

Repeat four times 

1 minute

Round two 

3 minutes 

2 minutes 

• High knees: 20 seconds
• Rest: 10 seconds

Repeat four times

1 minute

Repeat round one and round two one more time.

For the following exercise, do as many rounds as possible in 10 minutes. 

As Many Reps As Possible (AMRAP) (core) 

• 20 Russian Twist 
• 20 Crunches
• 20 Laying Knee-ins
• 20 Alt V ups
• 20 Low Plank w/ alt knee in

AMRAP (upper body)

AMRAP (lower body)

• 20 Body weight squats 
• 10 each side step back lunge 
• 20 sumo squats 
• 10ea fire hydrants 

Shoulder Presses

Smith said the right music can take a workout from blah to better. The next workout is choreographed and only requires water bottles for equipment. 

First, put this song on and start the workout at 18 seconds into the song. Make sure to keep with the beat while you do these exercises, Smith said. 

• 16 overhead shoulder presses
• 16 each alternating overhead shoulder presses 
• 16 single-arm overhead shoulder presses with the right arm
• 16 single-arm overhead shoulder presses with the left arm
• 8 slower overhead shoulder presses
• 8 slower overhead crossing overhead shoulder presses 

Start the next set at 1 min 30 sec into the song

• 16 double punches
• 16 each alternating punches 
• 16 single-arm punches with right arm
• 16 single-arm punches with left arm 
• 8 slower double punch
• 8 slower crossing double punch 
• 16 Lateral raises 
• 16 Front Raise
• 8 each front to lateral raise 

Smith also shared the following visual workouts, which you can access here and here. 

Coach Sam Holt, with Special Fitness in Racine, offers free phone consultations with anyone interested in personal training services that are tailored to the unique needs and goals of the disability community.  

Special Fitness focuses on providing fun and adaptive fitness designed to improve both mental and physical health of individuals with disabilities or age-related conditions. 

1. Chair Squats: Sit and stand from a sturdy chair, focusing on controlled movements. This strengthens your legs and improves balance. Progress by using a lower chair or eliminating the chair.
2. Incline Push-Ups: Perform push-ups against a wall, table, or chair to build upper body strength with less joint strain. Adjust intensity by changing your incline.
3. Glute Bridge: Lie on your back, bend your knees, and place your feet hip-width apart. Lift your hips to create a straight line from shoulders to knees, squeezing your glutes at the top. This strengthens the glutes, hamstrings, and lower back.
4. Step-Ups: Use a sturdy platform for step-ups. Alternate legs to improve leg strength and balance. Increase difficulty by using a higher surface.
5. Supermans: Lie face down, arms and legs extended. Lift your arms, chest, and legs simultaneously to strengthen your back.

Holt said other tips for staying active in the winter include: setting a time to move every hour, using household items like soup cans for weights, and staying hydrated.