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Training Tips And Exercises To Keep Fit Over Winter

Born Barikor

As the temperature drops over the winter months and the festive parties begin, it can be hard to keep motivated and keep fit. We’ve asked leading fitness trainer Born Barikor for his expert tips and advice on how to help. 

Famous for being the founder of Our Parks and leading Tough Mudder Bootcamp sessions across the UK, Born has made training easier by sharing some simple tips and exercises. 

Here are some exercises that you can incorporate over the holidays:

Bodyweight Circuits 

“Encompassing whole bodyweight workouts is a great way of keeping fit throughout the winter as it ensures that you maintain strength in all areas of the body whilst keeping it fun, here are four essentials.”

  • Press-ups 
  • Crunches
  • Walking Lunges
  • Jump Squats

Reps: 15

Sets: 5

2 minutes rest in between sets.

Agility And Balance

“These next exercises are not just great for athleticism, but also increase your balance and overall agility, give it a go and incorporate these exercises into your workout:”

  • Bear Crawl (15 seconds)
  • Burpees
  • Lateral Box Jump
  • Press up to Side kick

Reps: 15

Sets: 5

2 minutes rest in between sets.

Leg Strength 

“These leg exercises can all be done indoors and without any equipment, which is perfect if you’re unable to train outside. These exercise will not just improve the muscular strength within your legs but will also help you engage your core as well, so give them a go” 

  • Deep Squat
  • Reverse Lunge
  • Hip Thrust
  • Lateral Lunge

Reps: 15

Sets: 5

2 minutes rest in between sets.

Born’s Expert Tips For Winter Training

Know your limits: “Once you stop, that’s when it becomes hard. Therefore when you are working out it’s important to become efficient, and fight the urge to go as fast as you can at the start as you’re bound to gas out towards the end. Remembering to follow a set pace and speed of exercise can help.”

Warm-up: It’s cold, and it’s very easy to think that warming up may not be that important and a waste of time. However, it’s vital, especially in winter, that you get the blood flowing around your body before exercising and as this massively reduces the chance of injury.”

Clothing: “It may seem silly but think about what you’re wearing to workout in. If you are going to exercise outside during winter then you may need to think about putting on some layers to keep your body warm.

Once you stop exercising outdoors in the winter times, you will get cold pretty quickly! On the other hand, if you are working out indoors then you need to think about your activewear, does it feel comfortable and ensure that it doesn’t restrict you?”

Involve a friend or family member: “Keeping fit over winter can be hard – and you’re not alone! You are more likely to cancel your workout plans if you are working out alone.

However, if you hold somebody else to it as well, then you are more than likely to hold up your end of the bargain and will feel motivated to get it done”