Home Workouts for When the Weather Sucks

I have regular access to three gyms, all of which are within a 15-minute walk. But sometimes – especially when the wind is whipping down the slushy streets of Brooklyn – I just don’t have it in me to layer up and leave the house. Luckily, as a personal trainer and fitness nerd, I’ve amassed a decent collection of multi-purpose exercise equipment:

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Ab Carver Pro, 15 lb slam ball, old ass dumbbell, and ALL the bands.

(Aside: I posted this same photo on Instagram the other night, and my friend Sara commented that it looked like I’d raided the Teenage Mutant Ninja Turtles’ supply closet.)

If I were a programming a workout for a client, I would sit down and spend some dedicated time considering their goals and interests so I could put together a workout that balanced cardio, resistance training and mobility. But, honestly, I was pressed for time and feeling spontaneous, so I just kinda winged it… And it turned out to be fun and challenging.

The lesson – planning exercise can help keep you on track with your goals, but sometimes overthinking workouts can get in the way of actually doing them.

If you’re curious, Here’s what I did:

2 sets of

Tabata: no push-up burpee (I have downstairs neighbors)

6-minute AMRAP of

3 sets of banded monster walks

  • forward, backward, left, right

Tabata: alternating banded pull-aparts and curtsy squats

5 Rounds:

3 Rounds with ab roller

  • 10 forward
  • 5 right
  • 5 left

Turkish Get-up practice with dumbbell – I struggle with form/sequencing on this, so I’ve been trying to fit in some practice time at the end of workouts.

I got it all done in under an hour, and I was super sweaty. Success!

If you’re interested in adding home workouts to your schedule but don’t have much in the way of equipment, here’s a little workout I put together for a recent Men’s Journal article. You only need a chair!

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Question: Do you work out at home? What are some of your tips and/or challenges?

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My Day as a Devil

As discussed in my previous post, I spend most of my days working independently at home in my sweatpants with a cat in my lap and a mug of coffee within reach. But every once in a while my job gets me out of the house and transports me to exotic, faraway locations like…

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Image Source: The Prudential Center

Newark, New Jersey!

A couple weeks ago I had the opportunity to visit The Prudential Center for a tour and on-site workout with the strength and conditioning team for the New Jersey Devils. Everything I know about training for the ice comes from movies like The Mighty Ducks and The Cutting Edge (toe pick!), so I accepted the invite in the name of continuing education.

The circuit workout that head coach Joe Lorincz programmed  wasn’t all that different from a typical CrossFit EMOM, or an AMRAP I might put together for a client interested in slimming down and building muscle. We cycled through a short warm-up of power moves like box jumps and medball slams, and then moved into a lengthier circuit filled with strength training exercises like weighted carries, sled pushes, deadlifts, and ring rows. But there were a few hockey-specific tweaks, like a focus on balance. After the workout, I had the chance to chat with Coach Lorincz for this article for Men’s Journal.

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I’m not sure I’m ready to hit the ice (unless it’s with my ass – that’s a guarantee any time I put on skates). But I am thinking about how to better address posture and balance in my own workouts. Even if you’re not zipping around on razor blades, being able to stand on one foot is important in everyday life (we do it every time we run, climb stairs, step over puddles…), and balance becomes increasingly important as we age and become more susceptible to falls and resulting injury.

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Post workout with the Devils’ strength and conditioning coaches

Looking for one small way to address balance training into your workout? Try adding walking knee hugs to your warm-up.  You’ll stretch the hips, glutes, and hamstrings and challenge your ability to balance on one foot.

Personal Training with Jessica!

Sometimes weightlifting is a tough sell. It can be intimidating if you’re just learning, and there are tons of misconceptions out there about getting “bulky” and “too big.” (Note: Hypertrophy, or the increase of muscle size, requires specific training and, to a certain extent, the right genes. Getting big or bulky requires a LOT of work!)

But, in addition to increasing strength, lifting can help improve posture, correct muscle imbalances and make you feel like a badass! So, whenever a client tells me that they’re interested in weightlifting, I get REALLY excited.

Jessica’s been working out regularly the past couple months, mixing yoga with small group fitness classes. She’s been digging circuit training and wanted to learn more about lifting so she can train on her own with confidence and proper form.

We warmed up with a jump rope tabata (8 rounds of 20 seconds of work followed by 10 seconds of rest). You want to rev your engine? Grab an old-school jump rope. It’s cheap, portable and super-efficient.

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This is my new custom beauty from Rx Smart Gear, but Amazon and big box stores Target and Modells offer good ropes at lower prices. 

After warming up, Jessica and I moved on to the weight room for some squat/deadlift and benchpress/renegade row supersets. Jessica killed it. Once we locked down the form, I increased her weight multiple times. She’s strong, guys.

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Dumbbell squats and the obligatory selfie.

We finished up with an interval run and a core burner. These “little bit of everything” workouts are my favorite kind – they’re fun and effective, and the time flies!

Do you lift? If not, are you interested in learning how?

Geek for Print

Please humor me while I geek out just a little over seeing my name in the October print edition of Men’s Journal.

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I’ve been contributing to MensJournal.com for well over a year, and it’s been great. I’ve written about everything from training plateaus and Olympic weightlifting to hand care and tattoo cover-ups. I’ve interviewed experts in experts in exercise science and nutrition, as well as the fittest man on earth. I’m excited every time one of my articles goes live, but I was particularly giddy to see a condensed version of a story I wrote on resistance training make it to print.

I’ve been hearing that the print magazine industry is dead for at least 15 years, and I’m sure there were rumblings way before that. When I worked in PR and marketing, I saw both new publications with tons of promise and old books with extensive histories fold. In less than two years of freelance writing, I’ve witnessed the same thing firsthand.

But, I refuse to think the industry is “dead.” I think it’s a hard industry, and maybe one that’s been too resistant to change and evolution. But I can tell you that there are some really smart, creative people in charge (at least on the editorial side) and tons of writers who are stoked to claim just a tiny corner of print real estate. Print is special for that reason – unlike the internet, which is limitless and dynamic, print is a carefully planned experience. And one that can’t be changed after the fact. I think that kind of curation and permanence is unique and appealing at a time when so much content feels instantly disposable.

I suppose I’m one of those hardcover-reading Luddites with piles of magazines on the kitchen table who can’t get used to a Kindle and still values a more tactile reading experience. Maybe we’re slowly dying off and taking the industry with us, but I really hope not. I hope I keep seeing my name in print. In the meantime, I”ll keep buying magazines.

New Cert Alert!

I’m excited to share that I’ve added a new certification to my personal training arsenal: Training the Pregnant and Postpartum Client!

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This topic is addressed by NASM in the section on training “special populations,” but it’s pretty high-level, and there are so many common misconceptions about exercising during pregnancy. I wanted to be able to confidently train a pregnant or postpartum person safely and effectively.

Annette Lang’s workshop and certification was worthy investment of both time and money. She did a great job of combining lecture, group discussion, and hands-on application. She also had a great attitude and approached the topic with humor and enthusiasm. I can’t tell you how much I appreciate this. I’ve now had a couple experiences with continuing education courses, and I’ll just say that not everyone has the right personality and temperament for this type of education. Thanks, Annette!