Three In-Home Exercise Programs to Stay in Shape During Those Grand County Winters |

Three In-Home Exercise Programs to Stay in Shape During Those Grand County Winters

Jackie Wright / The Fitness Trail
Grand County, Colorado

Grand County, Colorado ” Last week we featured the first in a three part in-home exercise program series. Each one features cardiovascular, muscular strength training and abdominal/core segments. Make certain to warm-up before and cool down/stretch following each program.

Consult your physician before beginning any exercise program.

Cardiovascular Exercise Segment

– Cross country ski/snowshoe around your property or on the road for five to 10 minutes at a leisurely pace to warm up.

– Cross country ski or snowshoe for 30-45 minutes at a steady pace. (No snow? See week one.)

– Slow the pace down during the final five minutes of the cardio segment and enable your breathing to return to pre-exercise rhythm.

– Perform the cardio segment three to six days per week.

Muscular Strength Training Segment

Lunges (works the quadriceps, glutes/hamstrings and core muscles)

– Holding moderate/heavy dumbbells by your sides, stand with the feet staggered apart, front to back, more than shoulder distance apart in width, shoulders rotated back/down, rib cage lifted, the navel pulled toward the spine and the knees soft.

– The back heel remains elevated throughout the exercise and the body weight remains predominately in the front heel.

– Lower the body toward the floor until the knees are both flexed approximately 90 degrees at the knee joint, the front knee over the front heel, torso upright, with the eyes looking directly ahead.

– Drive through the front heel pressing the body back up until both knees are extended. Then, repeat on the other leg.

– Perform this exercise two to three sets of 8-12 repetitions, two slow counts down and up, two to three days per week.

Bent-Over Rows (works the latissimus dorsi (mid-lateral back) and core)

– Holding a moderate/heavy dumbbell in the right hand with the right leg straight and foot on the floor, place the left foot on top of a 8-inch bench, hinge from the hip joint, torso as parallel to the floor as possible, and the shoulders, hips, knees and toes all facing the same direction.

– Rotate the shoulders down/back, rib cage lifted, the navel pulled toward the spine and both knees soft.

– Row the right arm straight back until the upper arm is parallel to the floor, retracting the shoulder blades, then press the arm back down to the beginning position.

– Complete the repetitions on the right side, then perform on the left side.

– Perform two to three sets of 8-12 repetitions, slow two counts back and down, two to three days per week.

Reverse Curls (works the abdominals and core muscles)

– Lying supine on the floor, cross the ankles, with the legs flexed 90 degrees at the knee joint, the knees directly over the hips and the lower legs parallel to the floor.

– Place the fingertips by the ears, with the elbows open, the shoulders off of the floor and the navel pulled toward the spine throughout the exercise.

– As you exhale, peel the lumbar spine off of the floor, lifting the hips toward the ceiling without rocking the hips, as you lift the upper torso toward the thighs.

– Then, lower the hips back to the floor as the torso lowers, without losing the contraction.

– Perform two-three sets of 8-12 repetitions, two slow counts up/down, four to six days per week.

Next week, part three of the in-home exercise program series.

” Jackie Wright can be reached at her e-mail address: or her blog at

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