The Rainy Day Workout
The rainy day workout is full of exercises you can do at home even if it’s wet or cold or snowing outside. It is really so simple to get a good hard workout and burn through calories for weight loss without leaving the house. In fact you can even do it without even leaving your room!
Using just your bodyweight and some regular household items you can burn through the fat quickly and easily. No more missing workouts, sitting on the lounge, curling up in bed using the excuse it’s raining outside. It’s time you did a rainy day workout!
Follow these exercises you can do at home in either a circuit fashion or buddy them up. In a circuit do one set of each exercise and when you have done them all start again. Go through the circuit three times. Or choose two exercises and buddy them up. Perform one set of each and do that three times. Then move onto the next two exercises.
To start the rainy day workout, place your hands on a bench or table to make it easier. When you feel like you can make it harder move your hands to a chair or something lower. If you’re up to it you can move onto the next level by having your hands on the ground. And if you are up for a real challenge, leave you hands on the ground but put your feet up on a chair! Aim for 20. Once you can do 20 at one level move onto the next
You can do this exercise at home, or any where you can stand for that matter! Go really low and deep to make them work harder. Or to change it up a bit, place one foot on a chair behind you. Make sure you change legs.
Aim for 20 each
You can’t have a rainy day workout without dips! Use a chair and keep your knees bent with your feet flat on the ground. If you want more of a challenge, straighten you legs out so only your heels are on the ground. And when you are ready, try having your feet on another chair the same height as your hands.
If you can reach 20 then move to the next level.
4- Lunge Laps
Use your hallway and lunge walk up and down. If you don’t have one just walk laps around your house or room.
Aim for 20 steps and once you know you route stick to it each time.
5- Tomato Boxing
Use cans of crushed tomatoes, beans, fruit or anything else you can get your hands on for this rainy day workout exercise, and box with your arms out in front. Then try with arms straight up.
Try for 1 minute of each then count your punches in 1 minute and aim to increase it each time
6- 6 Pack or Keg
If you’d prefer 6 pack abs over a keg belly, garb a case of beer, or soft drink or big water dispenser bottle and lift it over your head. Keep your core muscles turned on so your back doesn’t end
Aim for 20
Go for 30 crunches of any kind. With your feet on the ground, off the ground, knees down to one side, cross-over crunches, any that you can think of
8- The Plank
No rainy day workout is complete without a plank. Rest on your elbows and toes keeping your body completely flat for as long as you can. Time it and beat that time next rainy day workout.
So no more excuses. Get off the lounge, get out of bed, swap your slippers for trainers and get a good hard home workout in while staying dry. Make it fun and include or compete with the family!
Work harder, work smarter
Swimming outdoors is different to swimming in a pool. Practice swimming in different environments (check safe first) as rock pools, lakes, harbours, and protected beaches. The main difference is not having a black line to follow, and no wall to rest on, plus you may need to lift head up and arms more from the water (to see and lift above swell). Whilst swimming in an event aim to observe and follow the more experienced swimmers.Wollongong Harbour is mostly protected and offers shelter from the seas and most winds but it can get bumpy depending on tide and water activity. The water is mostly clean and you can see the bottom on most days. Lifeguards patrol the waters and as a small boat harbour, it is well away from any commercial large vessels. Build up distance. If your aim is 200m (kids or ladies tryaqua) or the short (400m swim) or long (900m), work up to achieving half of the distance in one go. Once you achieve this, add two lots of half distance (ie 200m + 200m with a minute or two rest), than reduce the ‘rest’ to when you can pretty well make the full distance – ideally aim to cover 100-200m more than the event distance before the event day. OPEN water practice: Try rock pools, protected beaches, harbours, lakes and safe open water venues to get used to no black line, bumpy conditions and feeling of ‘open water swim’ grab a Beachside teammate, book a 1-on-1 or private group PT session in by yourself or with a friend or two and of course come to our free group training sessions on Saturday morning. Get the correct gear: swimmers and a good pair of googles is all you need but for those that want extra floatation (for speed and/or comfort) a wetsuit can make a large difference.
• For most people the majority of training will be done in a pool. If it’s your first open water swim, aim to complete a distance a bit further than the event
• You may need to breathe to a side you’re not used to because of swell, other competitors or to help sighting, so try and practice breathing to both sides.Bilateral breathing is better for training anyway because it keeps your stroke balanced.
• You don’t need to just do long distance swims to train for an open water race.Sets of shorter repetitions with rest intervals work well when combined with longer distances, plus they keep training interesting.
• The more efficient your stroke is, the easier it is to swim further. Practice trying to extend each arm pull, and aim to do less strokes per length while keeping your rhythm smooth.
• Get help: join our swim group and run group, come every week and you'll be surprised how quickly your swimming and running fitness develops.