Spoiler warning: this post contains Gilmore Girls spoilers! If you haven't watched yet, skip to the workout graphic and lower.
Happy Monday! I hope everyone had a good weekend. Before I get into the workout for today, I wanted to share a bit about my weekend.
I didn't do much on Friday night other than some behind the scenes blogging work, but Saturday night was date night for my boyfriend and I. Since he lives downtown I typically park on the street a couple blocks away when I drive since it's usually cheaper than a parkade. However with the cold snap we've had for the last week or so I decided to splurge and park in the heated parkade in his building. It was the best $6 I've spent all week. Not only did I not have to walk outside, but my car was toasty warm when I left for the night and I didn't have to clean any snow off of it.
We ended up watching the last two episodes of the Gilmore Girls revival. I know a lot of people loved it and had only good things to say about it, but to be honest I didn't really enjoy it. Admittedly, my expectations were probably too high going into it, but those last four words were just terrible and completely unexpected. My boyfriend thought it was funny how much I disliked the ending, knowing how much I enjoyed the series the first time around.
Sunday was spent getting some housework done and doing some Christmas baking. I made shortbread cookies, which I only make at Christmas time. Most of them made it into the freezer for Christmas, but of course everyone had to test a cookie.
And now onto the workout!
Bodyweight squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Donkey kicks // Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat wit the right leg.
Clam shells // Lay on your side on the floor with your hips bent at a 45 degree andle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.
Lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot.
Dumbbell deadlifts // With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Wall sit // Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.
Glute bridge // Lie on your back on the floor with your knees bent and your feet close to your butt. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute.
Mountain climbers // Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
Although I didn't put any rest in at specific points, take a breather when you need it to get through the workout. It's better to rest and continue on with good form than rush through it with bad form! You can find all of the workout I've shared on GFF on the workouts page.
As always, remember to talk to your doctor beginning to exercise. Honor your body and modify as needed for any injuries or conditions.
What's your favorite winter workout outdoors? Did you like the Gilmore Girls revival?
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.