Winter is going to be cold and some days we won’t want to get out of bed. So, I’ve put together a survival guide and some great tips for the chilly months that lie ahead.
Survival guide
Layers: Dress in layers when training, and as you get warmer during your workout you can take the layers off. Make sure you’re wearing the correct winter clothing: a light rain jacket, a head torch as it’s dark longer and earlier, gloves and a beanie.
Consistency: Keep your training consistent and regular. If you need to shorten the session do, but don’t miss it altogether. Keep moving, even for short periods of time; this is much better than not moving at all.
Flexibility: When it’s freezing or wet have an option to workout inside, such as a body weight session. Stretching routines are awesome for an indoor session.
Warm up: Before you do any explosive training, make sure you have warmed up correctly.
Goals: Set short-term, smart goals so you can stay focused with intention.
Head space: Yes, it might be cold, wet and dark, but if you look at this as one of your training challenges and maintain a strong mental resolve, you will kick winter’s butt. Stay focused!
Hydrate: This helps with regulating body temperature, mental awareness and staying sharp. Even if you’re training in the rain you still need to drink water.
Sunshine: If the sun is out, get outside and spend 5-10 minutes soaking up some Vitamin D. This is also a great way to refocus.
Eat light: Eat light, fresh and small meals; this helps the body in so many ways. Stay away from those big heavy meals. I know they are so comforting during winter, but are not so good for the waistline.
Prepare: Have a few different workouts ready to go!
Together: Train with a buddy. Make a plan to be committed to be there for each other.
Survival workout
After you’ve warmed up with 5 minutes of skipping, do 30 seconds of each of the below exercises. Repeat the exercises twice for a 15-minute workout, or three times for 20 minutes (including your warmup).
- Squats
- Plank
- Dips
- Medicine ball slams (6kg)
- Push-ups
- Step-ups
- Standing punches over head
- Seated wall squat
- Leg extensions
- Elbow sit-ups
Editor’s note: Our rotating wellbeing and fitness columns provide advice that is general in nature. Please always refer to your preferred health professional for advice suited to your personal healthcare requirements.
For more:
