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.
Power Jack. Feet jump wide.
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.
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.
Full Sit Ups. 20 reps. (R, W, AFAP)
Mountain Climbers. 20 reps. (Pu, AFAP, ALAP)
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.