While hundreds braved the cold blast of winter's arrival to take part in the 10th anniversary Maitland River Run on Sunday, many more probably preferred the comfort of an indoor workout.
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This is the time of year where the gym seems more appealing on a cold, dark morning than being outdoors.
With this in mind, I asked the Forum to recommend five essential winter exercises for the gym and personal trainer and gym instructor Joe Chadwick chose these compound moves which he explained use a lot of muscle groups and warm you up quickly:
- Trap-Bar Deadlift: Muscles worked include glutes, hamstrings and lower back. Trap bars take a bit of pressure off the lower back and are particularly good for beginners to learn good form because of the grip position. Set up with feet hip width apart and toes pointing forward. Hinge at the hip and bend at the knees to reach down to grip the handles. Look forward throughout the exercise to ensure the shoulders aren't rounding forward and to keep a neutral spine. Push through the heels and squeeze the glutes to stand up tall.
- Push Press: Works shoulders plus chest and glutes. Rack the barbell (or kettlebells/dumbbells) on top of the chest and front of the shoulders and keep elbows pointing forward. Take a slight dip bending the knees and hinging the hip then drive through the heels, squeeze the glutes and press the bar overhead.
- Kettlebell Swing: Works glutes, hamstrings and lower back. Stand with feet shoulder width apart and hold the kettlebell in front of the body with both hands. Hinge at the hips and take a bend in the knees to allow the kettlebell to swing back through the legs. Drive through the heels and squeeze the glutes to stand tall and bring the kettlebell to eye level. Allow the weight to swing back through the legs and repeat. The kettlebell should "swing" by the power created by the legs.
- Box Jump: Works many of the leg muscles and helps with core stability. Set up a box at a manageable height. Stand around 50cm to 1m away. Take a dip by bending the knees and hinging the hip and explosively jump up to the box. If you have to tuck your knees up to your chest to land on the box it is too high.
- Kettlebell Front Squat: Primarily works quadriceps and glutes. Kettlebells sit nicely in a front rack and are comfortable to those just starting out. Pick the kettlebells up and let them flop over to the back of the wrists. Lift the elbows so they are pointing forward and the fists clenching the kettlebells are touching in the middle. The kettlebells should sit nicely in the cradle created by the arms.Stand with feet hip width apart and toes pointing forward. Hinge at the hips and bend at the knees until the thighs are parallel to the ground then drive through the heels and squeeze the glutes to stand up tall.
Upcoming Fitness Events
Winery Running Festival, Hunter Valley, July 20-21: Offering a range of distances including the kids' 2km, 6km, 10km, 21.1km and the inaugural moon marathon of 42.2km, which can also be done as a relay.
The Bloody Long Walk, Newcastle, July 28: A 35-kilometre walk from Belmont to Newcastle beach to raise funds and awareness for Mitochondrial Disease.
Lake Macquarie Running Festival, Lake Macquarie, August 25: Celebrating its 35th year, this running festival offers a range of distances and a good winter training challenge. There is a 21.1-kilometre half marathon, 10.5km and kids 4km.
Winter Workouts Week #1
Try this workout after a 5-10 minute warm-up on the rower at the gym.
Set 1: 10 squats, 10 dead lifts. Repeat twice.
Set 2: 10 push press, 10 pull-ups/horizontal rows. Repeat twice.
Set 3: 10 kettlebell swings, 10 box jumps. Repeat twice.
Set 4: 10 lunges with weighted rotation, 10 burpees. Repeat twice.
Set 5: 10 x crunch with four punches, 30-second hover or 10 opposing arm and leg extension. Repeat twice.
Send your health and fitness news to r.valentine@fairfaxmedia.com.au.
