Its that time of the year again when you spent good time in the gym but you don’t sweat out that much and at the end of the workout you think “Oh my T-shirt is not that wet, did I workout well”.

It is not your fault at all but it is the weather. You are doing your workout the same way following the same schedule but your body cools down much faster in this time of the year because of cold weather. majority  of us get lazy during winters because of the small whispers coming from inside of us “Oh baby its cold outside”. We need to understand that exercise during winters is more important because we tend to eat more food and indulge ourselves in parties more because of less work in office ( IT guys , aa-haan ).

See below the schedule that you can follow and train smart and sweat more.

I mixed the Back and Biceps workout today. Started the workout with a warm up of 4 sets of pull ups ( 10-15 reps ) per set.

Repeat each of the  below circuit mentioned below  4 times.

Circuit 1 :

  • Lat pull down – 20 reps
  • Biceps Barbell Curl – 20 reps

Circuit 2:

  • Sitting Rowing – 16 reps
  • Alternate Dumbbell Curl – 16 reps

Circuit 3:

  • Reverse Grip Lat Pull Down – 18 reps
  • Incline Bench Dumbbell Curl – 15 reps

Circuit 4:

  • Bent Over Barbell Rowing – 12 reps
  • Alternate Hammer Dumbbell Curl – 16 reps

Circuit 5:

  • Deadlift – 12 reps
  • Concentration Dumbbell Curl – 12 reps

Make sure that you don’t rest for more than 30 seconds during sets and keep the intensity high. Winter season is the perfect time to mix things up and take a break from your regular workout regime. By training smartly your heart rate will elevate , increase your body temperature. Jogging is also a very good option during winters, jog during the sunlight and sweat more. Make sure to dress in layers so that you do not expose to cold weather.

Until next time Be Busy But Fit .

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