The 10-minute total-body home workout that’s just right for a cold day
Cold weather doesn’t have to mean skipping your workout. This quick, no-equipment routine will keep you moving from the comfort (and warmth) of home.
Staying active during colder months is crucial for keeping your joints limber and pain-free.
This full-body routine takes just minutes, and you can do it in the warmth of your own living room (and even in your cozy pajamas).
Ankle circles
Sit tall and extend one leg. Slowly circle your toes clockwise 8 to 12 times, then counterclockwise 8 to 12 times. Switch feet and repeat the sequence. Do two more times with each foot.
Finger spread
Start with relaxed hands. Then, spread all of your fingers as wide as possible. Tense the muscles in your hands, fingers, and wrists. Hold for 2 to 3 seconds. Relax your hands. Repeat 10 to 30 times.
Calf and heel raises
Stand behind a sturdy chair. Raise up on the balls of your feet, as high as you can. Hold for a count of 2 to 10, then slowly lower down. Next, lift your toes off the ground, so that your weight is on your heels. Hold for a count of 2 to 10, then slowly lower down. Repeat 10 times.
Single leg stand
Stand behind a sturdy chair and take a step back. Squeeze your core, press your weight into your right foot, and slowly lift your right foot off the floor, about 3 to 6 inches. Hold for a count of 2 to 10. Lower your foot to the floor and repeat 10 times, lifting the same foot. Switch legs and repeat with the left foot.
Bird dog
Start on all fours with your hands below your shoulders and knees below your hips. Squeeze your core and look at the floor. Lift and extend your right arm and left leg. Hold for 10 seconds, then return to starting position and repeat on the opposite side, with your left arm and right leg extended. That’s one rep. Do one to three sets of 10 reps.
March with shoulder blade pinch
Begin marching in place. With each knee lift, pinch your shoulder blades together by squeezing them down and back. Release the pinch as your foot returns to the floor. March for 60 seconds.
Chair squat
Stand in front of a sturdy chair, lower yourself as if you’re going to sit, then push back up to standing.
Stay active with One Pass
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