This document provides a summary of a fitness article that encourages maintaining exercise in the winter. It outlines a 30-minute leg workout circuit consisting of 7 sets that each include 15 walking lunges, 1 minute of skipping, 20 burpees, and 15 squats. The circuit can be made more challenging by using weights. Maintaining exercise and controlling portions are important for weight management in the winter.

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Keep on top of fitness – even in winter 0
New City Magazine June 30, 2012 ARTICLES , JULY 2012 Edition
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It’s winter. I get it. You don’t want to go for a run. You don’t want to leave the house in the early morning or after
work to stay fit. You want to put on your winter coat, sit on the couch and get soft and cuddly (Put on weight).
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Well honey, your heart won’t thank you for that. Not your emotional heart – your literal heart. Health and fitness
are important all year around.
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Lucky I am here to help you. We are going to a legs work out that is guaranteed to get your heart racing. The
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beauty of it is that you can get it out of the way in around about half an hour. You will need a skipping rope (an
imaginary one will suffice if you can’t get your hands on the real deal). If you are a man you might want to use 914 people like New City Magazine.
some weights. Ladies can use their own body weight or beef it up with some free weights. Entirely your choice.
Right. Now that you are set up, this is what we are going to do. I like to call this a ‘circuit’ or a ‘super set.’ How it
works is this: Brett Zakari M att Lidia N ikki
- You do a se t of 15 w alking lunge s. That is 15 on e ach le g. Fe e l the burn baby! Start with
your feet together, take a nice long step, drop your hips straight down bending your front knee so that your back
H ow ard V irosh M agz N aomi A nnette
knee hits the ground. Your front leg should be at a right angle when your back knee hits the ground. Come back
up, take another step and do the same thing. F acebook social plugin
- You do one m inute of skipping. Squeeze everything – bum, legs and tummy – to get the best out of
this one. Try keeping your feet together and doing nice, quick skips to pump up the heart rate. ADVERTISING
- You do 20 burpe e s. The first thing about burpees you need to remember is this: without pain there is no
gain. Burpees bring the pain but that, my friend, is a very good thing in this case. How it works is this – You start
from a standing position, do a nice big explosive jump up, touch the ground in a crouched position, bring both
feet back into a front support or plank position, bring them back in again and then jump up to a standing position.
Congratulations. You just did one. You only have 19 more. If you find the burpee too much to begin with, just do
the big explosive jump making sure you come right down into the crouched position when you touch the
ground.
- You finish off the se t w ith 15 squats – Nice de e p one s. Plant your feet just wider than shoulder

2. width with both feet facing forward. Your heels must stay on the ground at all times and your knees should
never go past your toes. This means you have to push your bum right back and fold yourself up into a squat. Take
it nice and slow. Slow and steady wins the race with the squats and lunges.
If you are going to use weights, make sure your shoulders are back and your posture is good. Hold the weights
down by your side during the squats and lunges. That is it. That is all you need to do.
Repeat this set 7 times with as little rest as possible. If you get serious about it you can even time yourself and
try to beat your time every time you do it. If you can’t get to seven sets the first time you try, that is totally fine.
Just do as many as you can.
Now, a quick word on diet. Winter is a hot time for overeating. Control those portions people! We tend to eat
more in winter because it increases the rate of thermo genesis in the body making us feel warmer. Put on a
jacket and maintain your self control.(AH)
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NEW CITY is a "Positive, Healthy & Successful Living" Magazine distributed for FREE in the St
George & Sutherland Shire and expanding into Sydney CBD.
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