Staying fit and active in winter takes a lot of motivation and it can be easy to succumb to hibernation mode and comfort food. Try this heart-pumping winter metcon workout to keep your fitness up this festive period.
Related: What Is A Metcon Workout?
Winter Metcon Workout
EMOM: Every Minute On the Minute | 10 minutes total |
- 5 burpees
- 15 kettlebell swings (men use 16kg, women use 10kg)
- 5 inch worms
- 10 press ups
- 10 jumping squats
- 20 mountain climbers
- 10 push press (men use 10kg medicine ball, women use 5kg)
- 20 stiff legged deadlifts (men use 12kg dumbbells, women use 8kg)
- 10 jumping lunges
- 10 star jumps
Rest for 5 minutes
AMRAP: As Many Reps As Possible | 5 minutes total |
- Jumping lunges – 60 seconds
- Clean and press – 90 seconds – 50% of your 1RM
- Deadlifts – 90 seconds – 70% of your 1RM
- Overhead press – 60 seconds –50% of your 1RM
You don't need weights to get great results as body weight exercises can be hugely effective. Add these 5 bodyweight exercises to your workout routine to boost the burn and ramp up your results.
1. Lunge Kickthrough
If you want to torch your legs without doing squats, this is the move for you. This exercise will target every muscle in your legs from the glutes to the calves and can even target your core if you do it correctly.
Start in a standing position with your feet hip-width apart. Step back into a lunge on one leg, making sure you bend the knee at a 90 degree angle and keep your chest proud. Using your arms for balance, bring that leg forward and instead of placing it back on the floor, kick it in front of you. Really squeeze your glutes as you kick and then step straight back into a lunge on the same leg. This will also test your balance! Complete 10 reps on one leg and then swap to the other.
2. Two-Footed Jumps
Not only will this exercise tone your legs, it will increase your power and therefore help your sports performance. This is a full body exercise utilising your arms, core, and legs to achieve the best result. It will also work your cardiovascular system and help to improve your lung capacity and VO2 max.
Mark your starting point with something; this can be anything from a jacket to a towel to a water bottle, anything you have nearby. Start in a standing position with your feet hip-width apart. Slightly bend your knees and draw your arms behind you. Jump forward with both feet as explosively as you can. Once you land, shuffle back to your marked starting point. Jump as far as you can and try to beat it each time.
3. Pull Ups
This is a classic exercise that will be found in all good strength training routines and is well-loved by those who do callisthenics, CrossFit, and free running. This is an upper body move and will target your lats and shoulders mainly with a little of the core being hit too.
Place your hands wider than shoulder width on a bar and dangle your body so that your feet don't touch the ground. Pull your entire body weight up until your chin goes over the bar. Pull your elbows in and tighten your lats. Breathe out as you pull up to assist in the movement. If you cannot complete this move unassisted, have a friend hold your legs to help you or use a resistance band.
4. Plank Get Ups
This is a killer exercise which is perfect at the end of your workout. It will target your shoulders, triceps, core, and chest. It is a mix between the classic plank hold and push ups and will really test your strength both physically and mentally.
Start in a push up position with your wrists under your shoulders and your feet slightly wider than hip width. Lower yourself down onto your forearms one arm at a time, then push yourself back up onto your hands, again one hand at a time. Keep your core squeezed tight and don't rock your hips as you move. Complete as many reps as you can in 30, 45, or 60 seconds.
5. Back Extensions
The posterior chain refers to the muscles down the back of your body, from your hamstrings to your glutes and into your back. This is a really important set of muscles to work as they will help keep your posture correct and can often be neglected during a workout. Back extensions are the perfect way to really target your posterior chain and help to tone your legs and butt as well as reducing back pain.
Start by laying on the floor face down with your fingers by your temples. Keeping your eyes looking at the floor and your elbows high, lift the upper part of your body off the floor. It will feel quite tough and you might not be able to move very far, but really squeeze through your back and glutes. Take the reps slowly and really focus on every movement.
Gym rings, also known as gymnastic rings, are a piece of training equipment that you can use to get fit anywhere; in your own home, at the gym, or outdoors. There are many ways to get fit at home and there are also numerous benefits to training outdoors, so owning a pair of gymnastic rings is a must for any fitness enthusiast.
There are different types of gymnastic rings, with wooden gym rings being the most popular. Wooden gym rings provide the best grip, however they can be less durable than metal or plastic, especially when exposed to the elements outdoors. If you are going to be using your gym rings indoors, then wood is your best option.
Gym Rings For Home
There are a few things you'll need to get to grips with before you can start using your gym rings, such as learning how to hang gymnastic rings. The video below is a comprehensive tutorial on how to hang gymnastic rings at home:
Once you have installed your gym rings, there is the task of learning how to start training with gymnastics rings. As with all exercise and fitness tasks, it is best to take it slow and listen to your body. Start with simple exercises that you can practice comfortably before moving on to more advanced moves.
Make sure your gymnastic rings are secure and that you have enough space to perform the exercises safely. While training with gym rings is a great way to build strength, it will help to have a base fitness already, so training at the gym will help you greatly. Also make sure to do plenty of stretching so that your body is supple and can move smoothly through the exercises.
Gymnastic Rings Exercises
There are many great gymnastic rings exercises out there and you can really get in great shape using gymnastics rings. The use of gymnastic rings as a way of getting fit is a type of body weight training and this has numerous benefits. Some of the easier gym rings exercises include inverted pull ups, rows, press ups, and dips. These are exercises that require core strength and balance, but will allow you to make mistakes without bad consequences and will allow you to practice until perfect.
Some more advanced gymnastic rings exercises include front levers, back levers, and planches. These require much more advanced core strength and will take a lot more practice. But, as always, practice makes perfect!
Gymnastics Rings Workout For Beginners
Once you have your gymnastic rings set up and you understand the basics of working out with gym rings, you're ready for a gymnastics rings workout for beginners! Try Sundried's gym rings workout for an easy introduction, or follow the video below:
Try this home workout to get your heart rate up, work your entire body and improve your fitness and VO2 max. This workout is AMRAP, what this means is “As many rounds as possible” and last for 20 minutes.
We challenge you to make the super 6, that's 6 rounds, of the 6 exercises!
You should be working as hard as you can throughout the twenty minutes, if you want a short workout, you’ve gotta work for it! The rest periods throughout this workout are active rest, so prepare for your heart rate to stay elevated throughout.
Spend 5 minutes warming up. Run on the spot, star jump, dynamic stretch, whatever it takes to get your body warm, limber and ready for action.
Action: AMRAP 20 minutes
Can you reach the super 6?
1.10 180° Burpees: From the standing position, jump into your plank like a regular burpee. Spring your legs into your hands and then jump up to finish the burpee, but as you do, twist 180° so you are facing the opposite direction.
ACTIVE REST: 20 Squats
- 10 Plank rotations: Starting in an extended plank, lift one hand off the ground and straighten it up towards the ceiling, twist your body to follow the extended arm. Once you reach as far as you can twist, lead with the arm and re twist your body to the original plank position, now repeat for the other side.
ACTIVE REST: 20 Squats
- 10 Stand up sit ups: Start laying on your back, bring your knees in and rock your weight onto your shoulders, now sit up, propelling your legs forwards so you sit all the way up to standing. Throw in a little jump at the top and sit back down again, without using your hands.
ACTIVE REST: 20 Squats
- 10 Spiderman Push Ups: Get into your regular push up position but, as you lower to the floor, bring your right knee to your right elbow, keeping the leg off the floor.
ACTIVE REST: 20 Squats
- 10 Skaters: Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further, like you were ice skating. A jump in both directions counts as 1 rep.
ACTIVE REST: 20 Squats
- 10 Up and down planks: Start in a plank on your hands, keeping your balance lower one side so that you are in a plank from your forearm, match the other side and then pick yourself back up into an extended plank one side at a time.
Now you’ve completed the workout, write down your score (number of rounds) and be sure to beat it next time.
Don’t forget a cool down, you should spend around 5 minutes stretching whilst your heart rate lowers.
Training with gym rings has numerous benefits. It builds upper body strength, improves balance and agility, and works the core effectively. Try Sundried's gym rings workout to see for yourself how well it works!
Gymnastics Rings Circuit Workout
Training with gym machines all the time can be so boring. Mix up your training with our gym straps. With exercises like ring pulls ups and rows, there's a range of movements which will work the whole body.
Let's go for 3 rounds as a starting point. The key thing to remember is that you can make any movements easier or harder depending on the positions of your feet (the more you put them under the anchor point, the harder it will become).
- 10 Rows
- 10 Push ups
- 10 Bicep curls
- 10 Dips
- 10 One arm rows (5 on each side)
- 10 One arm push ups (5 on each side)
- L-Sit Hold (to failure)
Have a 20-30 second break in between each exercise. As always, form is key.
Good luck and have fun, this is what matters!