Mini Moves That Make a Big Difference

In the winter—with the cold wind blowing, slippery sidewalks, and frigid temperatures—it can be a struggle to make it to work, let alone to the gym. But resist the urge to overload on comfort foods and hibernate all winter long because you still need to fit in a workout.

That’s where the following exercises come in. They’re designed specifically so you can perform them at home when you can’t quite motivate yourself to get to the gym. All you need are a resistance band, a yoga mat, a set of 8- to 10-pound dumbbells, and 15 to 45 minutes.

The following exercises are what I call complex moves, which means they work many muscles so you get the most from your time! Many of my clients are working toward a weight loss goal, so we focus on these complex exercises and work at an intensity that gets the heart rate up quickly to burn fat. I recommend doing a circuit of five exercises, keeping the repetitions in the range of six to 10 reps per exercise. Do the complex exercises for 10 minutes straight through with no rest.

A few of my favorite individual complex exercises are the squat and row and the reverse lunge with a lifting chop. The squat and row can be performed by fastening a resistance band to a doorframe or holding dumbbells in your hands. First, squat down so that your thighs are parallel with the floor, arms outstretched chest height. As you stand up, squeeze your buttocks tight and bring your hands to your ribs pulling your elbows back in a rowing motion.

The reverse lunge with a lifting chop is performed on one side at a time. First, fasten a resistance band to a doorframe. Take a few steps back and then begin by standing with feet together holding the exercise band about waist height. Step back with the right foot while simultaneously pulling up and across the body toward the left shoulder in a reverse chopping motion. Perform 10 repetitions on one side and then repeat on the opposite side.
If these particular moves sound too complicated, go back to the basics. The classic push-up is very challenging—and extremely effective—for most people. For the advanced exerciser, you can vary the push-up by elevating your feet (try the bottom stair of your staircase) or doing push-ups straight for a timed interval (eg, for one minute).

Here are two of my favorite complex circuits. Crank up your favorite tunes to keep the energy level up and get ready for a quick and effective workout. I recommend performing complex A on days 1 and 3 of your workout and complex B on days 2 and 4 of your workout.

Complex A Routine: Couch dips, alternating lunges, and reverse lunge with twist, jumping jacks (30 seconds), and assisted push-ups on knees (20 to 30 reps). Time: 10 minutes (or the time it takes you to repeat the circuit five times—whichever is longer). Reps: Six to 10 repetitions for each exercise. Rest: None.

Complex B Routine: Squat with shoulder press, band bicep curls, band behind neck pull-downs, squat jumps, and front plank on elbows holding 15 seconds (working up to 30 seconds and then 45 seconds). Time: 10 minutes (or the time it takes you to repeat the circuit 5 times—whichever is longer). Reps: Six to 10 repetitions for each exercise. Rest: None.

To ensure that you’re doing each move correctly, follow the hints provided on form and function.

Couch dips: Sit on the edge of the couch with hands close to buttocks, feet on the floor and knees bent 90˚. Lower your buttocks toward the floor, keeping your elbows in and butt close to the couch. Barely graze the floor and come back up.

Squat with shoulder press: Holding an 8-pound dumbbell in each hand at shoulder height, squat down so your thighs are parallel to the floor. Stand up while pressing the dumbbells up overhead, biceps to the ears, arms over the back of the head.

Band bicep curls: Start by standing on the resistance band with feet hip width apart. Grab the band with both hands, held about hip height. Using the resistance of the band, begin bicep curls. Do 20 to 30 repetitions in 30 seconds.

Band behind neck pull-downs: Start by standing on the resistance band, holding the band in your hands shoulder width apart. Raise your hands up over your head. Pulling the band slightly apart, bending elbows 90°, pull the band behind your head. Concentrate on pulling the shoulder blades down and together.

Squat jumps: With your hands on your hips, squat down and then explosively jump up so your feet come off the floor. When landing, your feet, ankles, and knees absorb the shock. Explode up and jump again right away.

Core exercises: Many of the best strength coaches are moving away from traditional crunch-type abdominal exercises and toward stationary strength building moves like planks and ab roll outs. Why? Because doing crunches reinforces a forward bend in the thoracic spine known as the kyphotic curve (similar to the slouching we do when at the computer all day), which is not healthy. Plus, the more traditional crunches further strengthen and tighten the rectus abdominus, which is already tight. Research shows that we don’t fully engage our abs unless our feet are planted on the ground, so in order to be optimally functional when it comes to your ab moves, spice it up.

Remember, our abs act as a spring to stabilize the core against forces like rotation and gravity. So if you want a strong core, give traditional crunches a rest and start practicing planks.

Planks, like push-ups, can be made more advanced by putting your feet up on a box or a step. Once you are able to hold a regular plank for 45 seconds, you can progress to an advanced plank with feet up.

To do ab roll outs, you need either an Ab Dolly or an exercise ball. (I like to start beginners on an exercise ball.) Kneel in front of the ball with your hands on top of the ball and arms straight. Pressing down on the ball, roll the ball away from the body, keeping your shoulders, hips, and knees tight and in a straight line (do not bend at the waist). As the ball slowly rolls away from the body, draw the abs in and slowly drop the elbows down to the ball. Keeping abs and back tight, roll back up to starting position. Continue rolling back and forth for 45 seconds. This is guaranteed to strengthen that core!

These moves are all quick and easy—the mini moves you can do in the comfort of your own home that make a big difference—so make no excuses this winter. Master these complex exercises, supplement them with interval cardio work, and you’ll be in prime shape for spring, just in time to shed the sweater and break out the bikini!

— Nicole Molinari is a trainer at Peak Performance in New York City.