As the temperatures drop, so does the inclination to work out. Here, six local trainers offer their tips for breaking a sweat at home.
Abigail Effron of SoulCycle: Maintain Strength with Circuits
“This is a circuit that I put myself through a few times every week to maintain strength. It takes less than 30 minutes and I do it right in my apartment. [I do 10 each of the following]: lunges, push-ups, squats, crunches, burpees. Repeat circuit all the way through 4 to 5 times.
“Holding the plank with good form can be challenging [since it] works your whole body. To make it more challenging, take a knee to the outside towards the elbow and alternate. [Also] Put paper plates (if you don't have gliders) under your feet. Then do mountain climbers. Slow and controlled.”
“To target obliques, start on your hands or forearms for a plank and bring your right knee to your right elbow and hold for 15 seconds. Step back into a plank and bring your right knee to the left elbow [and] hold for 15 seconds. Switch sides.
Stephen Murray of Flywheel: Use Water Bottles as Weights
“Grab two, 1-liter bottles of water. Pick your favorite 3-minute song. Bring your arms out wide, slightly in front of your shoulders. Take your feet out wide, soften your elbows and stand up tall. Start pulsing your arms to the beat of the music. In order to break up the monotony, vary your arm movements [and] make sure you aren’t leaning back.”
“Begin in plank position. Feet together, hands right under your shoulders. Tighten up your entire body, engage the core, flex the glutes, squeeze the legs together, and roll the shoulder away from the ears. It is much more effective to keep the elbow in close to your body as you lower, forcing you to work more of your triceps—and keep your head, neck and shoulders all aligned.”
“Grab anything with weight, elbows out wide, rock the item across each side of your face engaging each oblique. [To do an upper and lower ab twist, do the] same as above, but instead of rocking side-to-side, change it to small twist, just across your eyes, then lower the item to your belly button, and twist across."