Don’t let the cold weather keep you on the couch! This guide will get you moving all winter long–and you won’t even need to step outdoors.
1.Create your own home gym!
That cash Grandma stuffed in your holiday card? Save it for something more exciting than dumbbells! This routine from Olympic soccer star Lauren Sesselmann uses objects you already have at home. Just run through the moves three times for a heart-pumping workout! You want to find a workout machine safe and effective. You can try Maxi climber – All in One-Simple Workout. Reading: Maxi climber reviews
– Stand with feet shoulder-width apart, holding a broom horizontally at hip height with arms fully extended.
– Bring left knee up toward the broom as fast as you can then quickly bring it back down. After you lower the left leg, bring right knee up toward the broom using the same motion. Repeat for 30 seconds.
– Place hands shoulder-width apart on the edge of a counter or table. Walk feet back until body is in a slanted straight line.
– Keeping elbows close to sides, lower down into a push-up, then press back up. Repeat for 30 seconds.
Caption: SLANTED STRAIGHT LINE
– Stand with feet slightly wider than shoulder-width apart, holding a pillow in both hands above right shoulder.
– Sweep or “chop” the pillow in a downward motion across body toward left knee, bending knees slightly as you chop. Push back to start position. Repeat for 30 seconds, then switches to the other side.
– Stand with feet wider than shoulders, toes turned out slightly, holding a full gallon jug of water close to the chest.
– Keeping the jug in the same position, bend knees to lower body into a squat position, making sure knees don’t extend beyond toes. Push through feet to return to starting position. Repeat for 30 seconds.
2.Sweat during screen time
The next time you park yourself in front of your laptop to binge-watch Modern Family, play this workout game–or swap in your own rules if you’re viewing a different show!
- Every time someone talks to the camera: Jog in place until the next scene.
- Each time Manny is a know-it-all: Do 10 squats.
- Each time Cam and Mitchell disagree:
- Do 20 jumping jacks?
- Every time someone rolls their eyes: Do 10 sit-ups.
- Every time Haley uses her phone:
- Do 8 couch push-ups (use the counter push-up technique on p. 16!).
SOURCE: Heidi Powell, a fitness expert in Phoenix, Arizona
TRUE OR FALSE:
You don’t need to drink as much water during winter workouts. FALSE. In a cooler climate, your thirst signals don’t kick in like they do in summer. So you need to make it a point to drink up!
- Drink 8 ounces before the activity
- Drink 16 ounces during the activity
- Drink another 8 ounces afterward
SOURCE: Fraud Cohen, a nutritionist and exercise physiologist
Sit-up time! Use your abs to slowly raise your head, neck, and shoulders.
3. Throw yourself a dance party
Sometimes there’s nothing better than locking your bedroom door, blasting that song you’re obsessed with, and moving it like you’re a world-class backup dancer. (You know what we’re talking about!) So steal these tips from pro dancer Kelsey Menke. They’ll turn that dance party into a true workout.
- DO go low. To target your lower body, get into a squat-like position while you dance and remain in that pose for as long as possible.
- DON’T stay in the same place. Move around the room to turn dancing into a serious cardio workout.
- DO get some air. Jumping up and down on the beat burns more calories than staying grounded, plus it’s a move even reluctant dancers can rock.
- DON’T hold back. The more you throw your body about, the more muscles you’ll target. So go crazy and have fun with it!
4. Take the #7DayDare
Here’s how it works: Post a photo of yourself performing the daily activity on Instagram (#7DayDare)–and then tag friends to take our challenge with you!
- Day 1 Start your morning with 5 minutes of feel-good stretches.
- Day 2 Count how many sides crunch you can do in 60 seconds.
- Day 3 Workout while you watch TV! (Try the game on p. 18.)
- Day 4 Do 25 each, then repeat: squats, jumping jacks, and lunges.
- Day 5 Dance to music for 15 minutes.
- Day 6 Complete a YouTube yoga video.
- Day 7 Accept our Flutter Kick Challenge. (It’s a move that Navy SEALS use to get in shape!)
Full instructions for this move, and all #7DayDare exercises, on . choices.scholastic.com
- Caption: Kelsey starred in Meghan Trainor’s “All About That Bass” video.
- Caption: Carolyn is an eighth-grade student from Brooklyn, NY.
- Caption: Sit-up time! Use your abs to slowly raise you head, neck, and shoulders.
- Caption: Jubair, 15, is one of our Teen Advisors.
- Caption: Flutter kicks Will give you a Strong core!
STORY-AT-A-GLANCE * LEXILE LEVEL 840L
We help students avoid becoming cold-weather couch potatoes by demonstrating exercises designed for indoor environments.
To synthesize key ideas and apply them to personal behavior
HEALTH EDUCATION STANDARD
Students will demonstrate the ability to practice health-enhancing behaviors and avoid or reduce health risks. (NHES.7)
We know that our health should be a No. 1 priority. So why is taking care of ourselves so difficult sometimes?
STEP-BY-STEP LESSON PLAN
GETTING READY TO READ 10-15 min.
CCSS.ELA-Literacy.CCRA.R.1 (Evaluate content presented visually as well as in words.) Ask students to look at the photos and names of the exercises on pp. 16-17 and use the first half of the Fitness Worksheet to predict which exercises they will enjoy and which will be difficult based on their preferences and abilities.
READING THE ARTICLE 10-15 min.
Read the article and have students discuss or write down their answers to the following Close-Reading Questions.
* What items do you need to complete each exercise in the section “Create Your Own Home Gym”? A broom for the broom taps, a counter for the counter push-ups, a pillow for the pillow chops, and a jug of water for the water-jug squat.
* Why do you have to make it a point to drink water during winter workouts? In cooler weather, your thirst signals don’t kick in like they do in summer.
* What can you do to turn your dance party into a real workout? Go low to target your lower body; increase your cardio workout by moving around the room rather than staying in the same place; burn more calories by jumping up and down rather than staying grounded, and don’t hold back-throw your body around to target more muscles.
* What is the #7DayDare? The #7DayDare is an Instagram challenge. You post photos of yourself performing the daily activity on Instagram, and you tag friends to inspire them to take the challenge with you.
UNDERSTANDING THE ARTICLE 10-15 min. Have students discuss or write down their answers to the following Critical-Thinking Questions.
* Why do you think it’s important to keep moving all year long? Why is this hard for some people? Possible answer: Fitness and health are vital year-round. Some people are more likely to slow down in the cold weather because it’s easier to curl up on the couch and watch TV than to go outside. Others slow down in the summer when it’s hot and sticky outside. Some people don’t like exercise at all, regardless of the weather conditions.
* What is the best way to choose an exercise routine? Possible answer: Figure out what you like to do best because then you’ll actually be motivated to do it. If you like to dance, throw yourself a dance party every night before you go to bed, or in the morning before school. If you like to work out with other people, go to a gym and/or join a team. The key is to do what’s most fun for you.
AFTER THE ARTICLE
10 min. CCSS.ELA-Literacy.VYA (Produce clear writing appropriate to task.) Ask students to go back to the Fitness Worksheet to pick their favorite activity/tip in the article and write about why they like it.
CCSS.ELA-Literacy.W.4 (Produce clear writing appropriate to task.) Ask students to use the #7DayDare Log to track their day-to-day progress. Have them list the friends they tag on Instagram and note how many friends are inspired to join the challenge.
BEYOND THE BELL
There are dozens of fantastic workout apps that will inspire students to get up and move!
We’re huge fans of 7 Minute Workout (iOS), but don’t let the name trick you into thinking you’ll walk away sans sweat. Users power through 12 high-intensity bodyweight exercises for 30 seconds each, referring to the video or text explanations for proper technique. The best part? Workouts are voice-prompted, so you can feel the burn without the bummer of watching a clock.
Guest post by goodfitnesspower.com