Guide to in-home exercises

  • Article by: JASMINE MAKI , Grand Forks Herald
  • Updated: December 7, 2013 - 2:00 PM

These at-home exercises will keep you in shape as temperatures tumble.


Jorid Dagfinrud, a personal trainer at Choice Health and Fitness in Grand Forks, N.D., demonstrated the “deadbug,” an exercise targeting deep core, hips, hamstrings and shoulder muscles.

Photo: John Stennes • Grand Forks Herald,

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When temperatures drop below zero, it may be easy to skip the gym and let your workout routine slide. But with simple at-home exercises, you can keep your routine intact without setting foot in the snow.

Jennifer Oakland, a personal trainer at Choice Health and Fitness in Grand Forks, N.D., said you can get an excellent workout with just your body weight. You don’t even need to leave your house, or invest a great deal of time.

Oakland said, “If you really focus on what you’re doing, you can have your workout short and sweet.”

Jorid Dagfinrud, another trainer at Choice, added that the minimum recommended amount of exercise is just 30 minutes three to five days a week.

Together, Oakland and Dagfinrud shared several simple exercises that people can do at home with no equipment.

Combine these exercises with jumping jacks, mountain climbers, jumping rope or other cardio exercises for an interval workout. But Dagfinrud advises a balanced workout. If you work your core, work your back; and if you work your quadriceps, work your hamstrings.

Here are their recommended at-home exercises:


Muscle targets: Quadriceps and glutes.

Begin standing with your feet shoulder-width apart. With your chest up and back straight, squat down so your legs create a 90-degree angle. Your knees should not go past your feet. Return to standing position and complete 10 to 20 reps, depending on your fitness level.

To get your heart rate up even more, jump up from the squat position, slowly lowering yourself back into a squat.

Ham bridges

Muscle targets: Hamstrings and glutes.

Lying on your back with your legs bent and feet flat on the floor, tighten your core to support your lower back and lift your hips up so your body creates a straight line from your chest to your knees. Lower your hips, but don’t let them touch the floor. Complete about 15 reps.


Muscle targets: Arms and chest.

Lying on your stomach, place your hands flat on the floor by your shoulders. Push up, extending your arms. Slowly bend your arms, lowering your body back down without touching the floor. Be sure to keep your core tight and back flat.

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