Winter Exercise Program

Content by: Ashleigh Feltham

Winter Exercise Program


Weight training plays a crucial role in improving bone density and increasing muscle mass. These benefits lead to higher daily energy expenditure and improved glucose utilisation, as regular weight training enhances the effectiveness of insulin.

The chosen exercises are known as Compound Exercises. Compound exercises involve multiple muscle groups and offer greater overall stimulation compared to isolated movements like crunches.

To further enhance your fitness routine, consider adding 30-60 minutes of cardio on your preferred machine. Prioritise weight training first to optimise fat burning during your workout.


Warm Up: 5-10 minutes on treadmill (decent paced walk progressing to a slow jog)


Exercise 1:

Squat Presses – Stand with your feet wide apart, ensuring that your knees are aligned (do not place too much pressure on your knees). Secure your feet and don’t move these. Move your body down towards the ground slowly and ensure your back is flat and move back up to your original position. Whilst doing this, you can hold a press ball or dumbbell above your head.

Number: 20 repetitions.

Tip: If you have bands at home, you can use these for resistance training also.


Exercise 2:

Lunge Bicep Curls with Dumbbells – Hold dumbbells in either hand and perform walking lunges by standing with your feet roughly hip distance apart (your torso should be upright) and take one step forward at a time, lean forward each time. Include a bicep curl with both arms at the same time lifting the dumbbell towards your chest.

Number: 20 repetitions.


Exercise 3:

Gorilla Walks –  Walk on your hands and feet on the ground. Walk across the room and back to your starting point 5 times. Brace abdominals tightly in order to protect your back.

Number: 5 repetitions.


Exercise 4:

Seated Triceps Dips –  Sit on a bench or a chair with your arms at your side and your feet flat on the floor, hip distance apart. Grip your hands on the side of the chair, move your torso forward and your bottom away from the chair. Bend your legs, ensure your heels are located a few inches in front of your knees. Dip your body up and down.

Tip: If you like, you can add a weight to your lap.

Number: 20 repetitions.


Exercise 5:

Push-ups (chest) – From a plank position, with your hands on the ground in front of you, slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Contract your chest muscles and push back up through your hands to the beginning position.

Tip: If you don’t want to perform a pushup on your toes, you can kneel down. Ensure that your back is flat whilst performing this exercise.

Number: 20 repetitions.


Exercise 6:

Crab Walks –  Place your bottom on the ground and place your hands behind you.  Walk with your stomach facing the roof and arms and legs holding your weight and ensure that your bottom is off the ground whist performing this exercise). You can walk sideways, in the direction of your feet.

Number: Walk across the room and back 5 times.


Exercise 7:

Plank or Hover – Plank or hover with your arms folded and on the ground, facing forward and your legs extended out if possible. Plank or hover on your knees or toes if possible and ensure that your body is lifted up off the ground. Remember to have your nose over your thumbs when you hover. To increase the intensity, tap your hand outwards, forward and back one at a time or you can even tap your toes moving your leg, one at a time away from your body and then back again toward your body.

Timing: Hold for 1-2 minutes.


Exercise 8:

Burpees – Squat first, arms horizontal in front of your body and look forward. Then put your hands on the ground and jump or step your feet back together into a plank onto the ground. Proceed to jump back in and jump up with your arms in the air or tuck jump.

Number: 15 repetitions.


Exercise 9:

Option 1: Stand up and throw a medicine ball on each side of your body as hard as you can.

Number: 10-15 repetitions.


Option 2: Mountain Climbers – Place your hands in front of your body on the ground, facing forward and ensure that your legs are directly behind you with your toes touching the ground. Move one leg at a time close to your chest and back to its original position.

Timing: Complete 1 set in 15-30 seconds.


Repeat exercises 2-3 times


Cool down: 5-10 minutes to stretch all muscles.


Note: Complete program on days not doing other forms of weight and or resistance training. Program should be re-evaluated in 4-6 weeks as your body adapts. If you are unsure as to how to perform each workout, please contact a personal trainer / professional to ensure that you are completing this correctly.


The information provided across these workouts is generalised and you should always seek the advice from your doctor and relevant health professional before starting.


Certain medical conditions such as those with high blood pressure or existing injuries should not perform certain activities included in this program. Please seek appropriate medical advice before initiating.


Ashleigh Feltham

This blog features Ashleigh Feltham. Ashleigh is a practicing dietitian and owner of Feed Your Future Dietetics. She is passionate about helping people achieve their highest quality of life through nutrition, mental health, and exercise.

Want More Articles Like This?

Sign-up for the 180 Nutrition mailing list to receive the latest news and updates.

I agree to 180 Nutrition Pty Ltd Terms of Use and Privacy Policy.