Your Full-Body Winter Workout
No overthinking, no complicated setups—just a simple, effective session to get you moving, lifting, and feeling good.
Please note: Work within your own fitness level and limits. Choose weights, pace, and intensity that feel right for you on the day.
Warm-Up (5–7 minutes)
Get the body warm and ready to move:
- 30 seconds Jumping Jacks
- 10 Bodyweight Squats
- 10 Arm Circles (forward + backward)
- 10 Walking Lunges (each leg)
-
30 seconds High Knees
Repeat x2
Full-Body Workout (3 Rounds)
Move through each exercise at your own pace. Rest 45–60 seconds between movements if needed.
Move through each exercise at your own pace. Rest 45–60 seconds between movements if needed.
- Dumbell Goblet Squats – 12 reps
- Dumbbell Chest Press (bench or floor) – 10–12 reps
- Lat Pulldown or Assisted Pull-Ups – 10–12 reps
- Dumbbell Romanian Deadlifts – 10–12 reps
- Walking Lunges (holding dumbbells optional) – 10 each leg
- Shoulder Press (dumbbells or machine) – 10–12 reps
Tip: Choose a weight that feels challenging by the last 2–3 reps, but still allows good form.
Optional Ab Finisher (2–3 Rounds)
If you’ve got a little extra in the tank:
If you’ve got a little extra in the tank:
- 20 Crunches
- 10–12 Leg Raises
- 20 Toe Touches
- 30-second Plank
Cool Down (3–5 minutes)
Slow it down and reset:
Slow it down and reset:
- Light walk or cycle
- Hamstring stretch
- Quad stretch
- Chest and shoulder stretch
- Deep breaths to bring your heart rate down
If you’re unsure about any of these movements, just ask one of our friendly staff for assistance—we’re always here to help.
Show up, move your body, and enjoy that post-workout feeling.
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