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Winter Warmer Home Workout



As I write this it’s getting towards the end of October and the clocks are due to move backward very soon, plunging us into ever decreasing hours of daylight and colder, more wintery weather!


It’s that time of year when it gets harder to spring out of bed and the outdoor workouts become fewer and fewer.
But, with a bit of forward planning your training doesn’t have to stop! You can keep moving and sweating and progressing with our Winter Warmer Home Workouts.

These are workouts designed to keep the blood flowing, tax the cardiovascular system, and release all those feel good endorphins so you can face the weeks ahead whatever the weather throws at you!

Included are three different training programs. You can do them one at a time for 3-4 weeks each, giving you 9-12 weeks of training or mix and match them as you see fit.

In this way you really do have unlimited options and should be able to keep pushing hard until you see the buds of spring!

Most of the exercises are bodyweight but I am going to assume you have access to a resistance band and a kettlebell!

Workout #1: Done in a circuit fashion, 30 seconds work 30 seconds rest…


  • Jumping Jacks
  • Squats
  • Inchworms
  • Mountain Climbers
  • Seal Jumps
  • Jump Squats


Rest for 60 seconds and repeat for 3-4 sets


Workout #2: Done in a circuit fashion, 40 seconds work 25 seconds rest…


  • KB Goblet Squats
  • KB Reverse Lunges
  • Press Ups
  • Band Pull Aparts
  • KB Swings
  • Jump Lunges


Rest for 60 seconds and repeat for 3-4 sets


Workout #3: Done in a circuit fashion, 45 seconds work 20 seconds rest…


  • KB Squat and Overhead Press
  • Bent Over Band Resisted Row (Hook Band under feet)
  • Burpees
  • High Knee Run in Place
  • T-Rotation Press Ups
  • Jump Squats with Knee Tuck


Rest for 60 seconds and repeat for 3-4 sets


Paul Webb

Ex-Athlete and Strength Coach


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