The Snow-Day Workout
Celeb trainer Kathy Kaehler’s winter workout feels more like play than work.
Article By: Amy Levin-Epstein
Remember what it felt like to wake up on a snow day? Overjoyed at the prospect of a day without school, we jumped into snowsuits and wouldn’t come back inside for hours. And although we didn’t realize it at the time, playing in the snow is an excellent full body workout. In fact, when you get active in snow, cold weather naturally boosts the energy you expend: “Your body is going to work harder at staying warm — therefore burning more calories,” explains celebrity trainer and author Kathy Kaehler, who has worked with Julia Roberts and developed the Winter Wonderland Workout for WeightWatchers.com (below).Another bonus: You may work out longer since you won’t feel that “I’m so hot, I can’t go on” feeling that you do in warmer weather. And the cold stuff can act like frosty weights, increasing resistance. According to Bill McArdle, an exercise physiologist and Scientific Advisor to Weight Watchers International, “Walking in packed snow increases by 60 percent the calories burned compared to walking on a paved road, while walking in soft snow triples the calories burned compared to walking at the same speed on a treadmill. In addition, the added resistance of the snow can firm and tone the muscles.”
|The 30-minute Winter Wonderland Workout
Developed by Kathy Kaehler for WeightWatchers.com
|This 30-minute workout consists of 7 moves, each a 10 minute cycle. Do each cycle three times, with the first as a warm-up at low intensity (you should be easily able to carry on a conversation), the second at moderate intensity (you should be able to carry on a conversation, but feel that you’re working) and the third one at high intensity (pushing yourself as hard as hard as you feel comfortable).|
|1. Military March: Swing your arms and march forward for 10 giant steps. Turn around and march back to your starting spot. Do this (back and forth) at least six times, packing the snow down as you go.Trainer Tip: Focus on swinging your arms and lifting your knees high to maximize lower body toning and calorie burn.|
|2. Plank Walk: This move will use the path you’ve made. Stand tall and bend down at your waist, flexing your hips. Reach your (gloved!) hands to touch the ground and walk them forward until your body is parallel with the ground in a full pushup or “plank” position. Stay there for a beat and then walk back up. Reach your arms high and repeat the sequence five times.Trainer Tip: This is great for chest, shoulder, triceps and core. To make it tougher, gradually increase the amount of time you hold your body in the pushup position.|
|3. Snow Shuffle: Stand on one end of the path sideways. Bend your knees slightly and shuffle side sideways until you reach the other side. Try to make it back and forth four to six times.Trainer Tip: Keep your body low and move quickly to blast calories and tone both the inner and outer thigh.|
|4. Frozen Lawn Lunges:
Standing on one end of the lawn (use the path if you want an easier workout, new snow if you need a bigger challenge), alternate walking lunges for 20 steps (count right leg, left leg, 1, right leg, left leg, 2). Turn around and lunge back to your starting spot.Trainer Tip: Keep a tight belly to work your core as well as your lower body.
|5. Snow Ball Target Practice: Walk to some deep snow and find a target like a tree, wall or fence. Make snowballs by squatting (by bending your knees, not your waist), grabbing snow and packing it. As soon as you make one, throw it as far and hard as you can, aiming for your target. Launch 20 balls.Trainer Tip: This exercise is great for the lower body, butt and legs as well as the chest and shoulders.|
|6. Feet Drag: In shallow snow, sidestep to the left with your left foot, and then slowly drag your right foot across your body in the snow, working the inner thigh. Then reverse the motion, stepping to your right and dragging your left foot. Go across back and forth 4 times.Trainer Tip: Make sure not to cheat by speeding through the drag.|
|7. Angel Abs: Lie down on your back and place your hands behind your head. Bicycle the legs in and out, reaching across with the opposite elbow. Do six repetitions (after you bring both knees in, that is one rep) and then make five snow angels. Repeat this series twice.Trainer Tip: During your snow angels, keep your arms and legs straight and extend them as far as possible to maximize the resistance.|
|Stand up, take a deep breath and begin cycle again.|