Snow Day Workout Download
Owings Mills, Maryland
Snow Day Bodyweight Workout
A full body, at home routine using only bodyweight. Built to keep women 50 plus moving safely when winter weather keeps you inside.
Download
Download the Snow Day Bodyweight Workout PDF
Want winter training guidance too?
Read: Making the Most of Winter Training
Friendly reminder: go at your own pace. If something hurts, skip it or choose a simpler option. When in doubt, check with your healthcare provider.
1 Directions
- Set a timer for 45 seconds work and 15 seconds rest.
- Complete the full workout list two times.
- Structure: 4 arms, 4 legs, 4 cardio, 3 core.
2 Low impact options
- Swap jumping jacks for march in place.
- Do burpees as a step back version.
- Shorten range on squats and lunges and move slower.
Arms: 4 movements ›
- Adduction Abduction (Curtains)
- IYTs
- French Doors
- Dips from a chair
Legs: 4 movements ›
- Alternating reverse lunges
- Single leg hip hinge (10 per side)
- Bodyweight squats
- Alternating side lunges
Cardio: 4 movements ›
- Jumping jacks (or march in place)
- Burpees (step back option)
- March in place
- Frankensteins
Core: 3 movements ›
- Plank (incline option works well)
- Slow mountain climbers
- Sit ups (or a crunch variation)
Want a personalized plan?
Call or text Lea at 410-804-8022 or email lea@wardvilleworkouts.com to book a free session.
FAQ
Is this workout safe for beginners and women 55 plus?
Yes. Start at a comfortable pace, move with control, and use the low impact options if needed. If you have concerns, check with your healthcare provider.
How long is the workout?
About 30 minutes total, using 45 seconds of work and 15 seconds of rest, repeated for two rounds.
Do I need equipment?
No equipment is required. A chair is optional for dips.
Where can I get winter training tips?
Use the link above to read Making the Most of Winter Training for simple strategies to stay consistent when weather disrupts routines.