30-Minute Winter-Proof Workout

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We love to see you in the gym, but sometimes the weather gets in the way, so we put together a workout that will still give you a Flow fix at home.

Target every part of your body with moves you can do at home without weights or machines!

Warm Up

Approx. 4 minutes

March or jog in place for 30 seconds, then jump rope with an imaginary rope for 30 seconds followed by 10 jump jacks. Repeat 3 times.

High Knees

Approx. 5 minutes

Add a cardio blast with a set of high knees for 60 seconds. Take a 30 second rest in-between. Repeat 3 times.

Push Ups

Approx. 5 minutes

Work different body parts with 3 varities of push-ups. Start with traditional push-ups with arms underneath the shoulders, then move arms out to the sides to target the chest and finally tuck arms underneath the shoulders, keeping close to the body. Do 15 reps of each style with a 30 second rest in-between.

Lunges & Squats

Approx. 6 minutes

Start with a simple standing-in-place lunge—one foot in front and one in back. Do 15 reps per leg, completing all 15 reps on one side before switching. Then stand with legs hip-width apart and do 25 squats, putting the weight into your heels for proper form.  Repeat 3 times. Allow for a 30 second rest before the next exercise.

Abs & Plank

Approx. 5 minutes

Do 25 crunches, then hold a plank for 45 seconds—hold high plank if you are feeling good or start with elbows down and work your way up to a full extension by the third round. Add a 30 second rest in-between. Repeat 3 times.


Approx. 5 minutes

Finish your workout with a Superman series. Start in the standard position, on your stomach, arms and legs elevated with your chest barely off the floor. Then keep legs up and move the arms in circles like you are a boxer punching a bag. Finally do the swim, moving arms and legs up and down at the same time. Do each Superman skill for 60 seconds with a 30 second rest in-between.

Want to personalize your workout plan? Email Charlene Morin or call at 978-645-6261 to schedule your individual training session now!