Winter At-Home Workouts + How we program!

Let's don't ever be caught without a way to keep our bodies moving....whether you have a dedicated space or not! Save this workout below! Then, just a quick look at how I  like to use a whiteboard to take my WO from our app, write it out on my board and then I  can go back and put in weight in our app. See a quick video below of what it looks like from your end to have your WO programmed by Miller BUILT! In addition to adding habits, tracking food intake, our app is amazing for tracking workout progress and explaining all the moves! 

Winter months are sometimes those that we either can’t get out as easily or simply don’t want to get out because it’s so cold! Maybe you usually go to the gym but find yourself in weather or in conditions of any kind really..where you have a harder time exercising. Use this quick workout on days you can’t get out. No equipment or any equipment you want to add! 
Here are some fun and practical ways to get moving indoors and outdoors:

Indoor Activities

1. Stair Climbing: If you have stairs, walk or run up and down them for a great cardio workout.
2. Household Chores: Vacuuming, mopping, or cleaning windows can be an effective way to stay active. 
3. Clean out your closet, bathroom drawers, pantry etc-being up and moving AND being productive feel so good!
4. Yoga or Stretching: Snow days are a perfect excuse to work on flexibility and mindfulness. Use YouTube or apps for guided sessions.
5. Bodyweight Circuits: Combine exercises like push-ups, squats, planks, and lunges for a quick indoor workout just like the one above.
6. Dance Party: Turn on some music and dance with family or friends—it’s fun and burns calories.

Active Play with Kids or Pets

• Indoor Games: Try hide-and-seek, mini obstacle courses, or active video games (e.g., Wii Fit or Just Dance).
• Tug-of-War: Play a fun game with your dog for a quick arm workout.

Creative Snow Day Ideas

1. Snow Day Challenges: Set small goals, like 10,000 steps around your house or 100 squats throughout the day.
2. DIY Fitness Equipment: Use household items like soup cans for weights or a sturdy chair for step-ups.
3. Mini Workouts Every Hour: Do 5-10 minutes of exercise every hour (e.g., 10 push-ups, 15 squats)

Outdoor Activities in the SNOW

1. Shoveling Snow: Turn it into a workout! Use proper form to engage your core and avoid injury. Alternate sides to balance muscle use.
2. Build a Snowman or Fort: A creative way to involve your whole body—rolling and lifting snow is surprisingly challenging!
3. Snowball Fight: Great for cardio and agility.
4. Snowshoeing or Walking: Take a walk in the snow to burn calories and enjoy the winter scenery. Wear good boots to ensure traction.
5. Sledding: Climbing back uphill is a fantastic lower-body workout and cardio boost.

This is just a snapshot video of how we program WO on
​Miller BUILT! 
​youtube.com/shorts/PpW8J5ScUJg

With Love, Grace & Strength, 
​Missy ​