The Polar Vortex Workout

No Thaw In Sight

It has been a long cold winter…and it is only February!

Most of us have been going a bit stir crazy, trapped by the weather; we’ve been unable to hit the gym and have been seeking the solace of a variety of comfort foods.

If you are one of those folks who has been stuck inside and in desperate need of a workout, I’ve designed a “Help-I-Am-Trapped-Inside-Because-It-Is-Negative-23” program aka the Polar Vortex Workout.

The PVW is designed so you can customize it any way you like to match your energy level, mood and goal for the day. (See the Bespoke It! list below). Each Bespoke It! option is succeeded by corresponding initials (see key below). These represent the variations that you may choose for that exercise.

After your workout, follow it up with some performance-based comfort food… from Factor 75. (We are in love with their new Mac and Cheese).  Check out their full menu at factor75.com. Order now and receive 10% off with the code delcorpo. Ideally, you'll want to eat within 30 minutes, while your nice and warm, but you have a two-hour window to "save" your workout.

The Polar Vortex Workout

Lateral Shuffle. About 20ft side-to-side. 20reps (AFAP, ALAP, W, Pu)

Power Jack. Jump, legs out wide, feet slightly turned out, drop one hand to floor while squatting, legs back together. 20reps (AFAP)

 Lateral Shuffle. Move side to side.

Lateral Shuffle. Move side to side.

 Power Jack. Feet jump wide.

Power Jack. Feet jump wide.

 Power Jack. Start and finish with feet together.

Power Jack. Start and finish with feet together.

Repeat both

Single Leg Squat. 20reps each leg. (P, L, W)

 Single Leg Squat.  Reach one arm to the floor.

Single Leg Squat.  Reach one arm to the floor.

Squat Jumps. Touch the floor, explode up. 20reps  (Pu, L, W, S)

Repeat both

Push Ups. In narrow arm position. 20reps (P, St, S, R, W-add single arm row)

 Push Up.  I added weights and a single arm row.

Push Up.  I added weights and a single arm row.

Full Sit Ups. 20 reps. (R, W, AFAP)

Mountain Climbers. 20 reps. (Pu, AFAP, ALAP)

 Mountain Climbers. Start in strong full plank position.

Mountain Climbers. Start in strong full plank position.

Repeat both (Option-Repeat all from the beginning)

Finish with one of the following:

Speedskater. Lateral leaps. 20reps (AFAP, ALAP, W)

Burpees. 20reps (Pu, St, W, AFAP, single leg)

Kettlebell Swing. 20reps (St, AFAP)

 

Bespoke It! Options

R=Add rotation

P=Add Plyometric jump

Pu=Add Pushup between each rep

L=Add lunge between each rep

St=Staggered stance

W=Add weights

S=Add a step

AFAP= As fast as possible

ALAP=As low as possible

 

As a bonus...here is my "Grammy 2014" playlist for the workout!

One Republic "Counting Stars"

Bastille "Bad Blood"

Lorde "Royals"

Daft Punk “Get Lucky” featuring Pharrell

Stevie Wonder "Superstition"

Everly Brothers "Bye Bye Love"

Muse "Panic Station"

Imagine Dragons "Radioactive"

Macklemore & Ryan Lewis “Thrift Shop” featuring Wanz

Jay Z “Holy Grail” featuring Justin Timberlake

Bruno Mars "Locked out of Heaven"

Wiz Khalifa “Remember You” featuring The Weeknd

Justin Timberlake “Suit & Tie” featuring Jay Z


Enjoy!

Brilliant.  Easy.   Bespoke.