We were flying through the field and up the hill. The soft ground added a subtle resistance. Not enough to slow us down, just enough to notice.

He let me win. I thought he was being nice. He then bit my hand to try and get me to chase him. I looked down at my dog Duke and noticed he was covered in mud. I was too.

Mud. That’s what this El Nino driven winter has given me. It is everywhere.

I wish it were snow.

Even with the milder temps, I am trading higher volume workouts for an increase in training frequency. This gets me through my workouts in 30-40 minutes.

With the shorter workouts, I am able to keep the rest periods brief, intensity up and body temp up as well.

I designed the wintery mix workout to be challenging but not over the top. I try and avoid getting too sore. This makes it easier for me to train and be physically active every day.

• Day 1 -

◦ weighted Skater squats 3x10

◦ weighted dips 3x8

◦ weighted inverted rows 3x8

◦ farmer walks using kettlebells or anything heavy you can carry. 3x50 yards

• Day 2 -

◦ Pull ups - 3x15

◦ Hand stand push ups 3x8

◦ Squat jumps (as high as you can)- 3x15

◦ Kettle bell swings 3x12

• Day 3 -

◦ Sprint work - hills or using a pull sled. 8x10 second efforts

• Day 4 - Be active - snowboard, ski, or go for long walk(30 min to 1hr).

• Day 5 -

◦ Chin ups - go only 3/4 down. 3x12

◦ Suspension push ups - 3x12 pause 2 sec at top and bottom

◦ Reverse lunges holding kettle bells - 3 x12

◦ Farmers walks

• Day 6 -

◦ Suspension trainer flys 3x10 squeeze for 2 seconds

◦ Suspension trainer face pulls 3x10

◦ Goblet squats 3x20

◦ Kettlebell 2 handed curls for pump. 2x to failure

◦ Parralette tricep extensions 2x to failure

• Day 7 -

◦ Rest or sports, walk.

Take action and play in the mud with my wintery mix workout!