We’ll wager a pair of Yeezys that getting a treadmill at any hour other than at the break of dawn (we’ve resolved to working out, not waking up at the wee hours of the morning—baby steps, guys) is damn near impossible this time of year. And instead of waiting (awkwardly) next to a runner while side eyeing a peek at time remaining before their cool down, Brynn Putnam of Refine Method schooled us on the equally (if not more) effective exercises we can do sans treadmill. Hey, if we're being totally real, we never liked running anyway. :facepunch:
Move #1
Vertical Pull with Suspension Straps
"Grab the handles and sit on your heels, directly underneath the straps. Brace your abs and pull yourself up so that only your toes are still on the ground. Slowly extend your arms and lower to the starting position. Keep your shoulders down as you pull. Perform this exercise for 60 seconds."
Move #2
Forward Lunge With a Medicine Ball Chop
"Step forward with your right foot, bend your knees and lower down into a lunge. As you lunge, let the Medicine Ball swing across your body towards your right hip. Allow your shoulders to twist, but make sure your hips stay facing forward. Push off of your front foot to come back to the starting position. Perform for 60 seconds, then switch sides."
Move #3
Suitcase Swings into Overhead Press with Kettlebells or Dumbbells
"Stand with your feet together and a kettlebell or dumbbell in each hand. Bend your knees and hinge forward as you swing the weights back. Stand tall and swing the weights to belly button height. You should be bracing your abs and glutes as you stand. Complete 10 Swings then move into Overhead Press. Bend your knees, stand and press one arm overhead. Lower the weight back to the starting position. Repeat on the other side. Complete 10 total overhead presses. Continue to alternate exercises for 60 seconds."
MOve #4
Skiers with Cable Tower or Monster Band
"Stand with your feet hip-width apart, holding a handle in each hand. Bend your knees and hinge forward slightly as you quickly press both hands down towards your hips, keeping your arms straight. Release both arms back to the starting position and stand tall. Perform for 60 seconds."
MOve #5
Slideboard Slides
"Stand with your feet together against the bumper of the Slideboard. Bend your knees and hinge forward slightly. Push off of the bumper, and slide to the other side. As soon as you reach the opposite side of the Slideboard bring your feet together. Perform for 30 seconds then rest for 15. Repeat for four rounds."
Move #6
Medicine Ball Slams
"Stand with your feet hips width apart. Reach the Medicine Ball overhead and bend your knees slightly. Brace your core and slam the Medicine Ball down. Squat and pick up the Medicine Ball, stand tall. Perform for 60 seconds."
MOve #7
Lunge Touchdown into Box Step Up
"Step your right foot back and lower down into a low lunge position. Your back leg is bent and you are hinging forward at the waist. Stand tall and place your right foot on the Box. Drive through your front foot and step up, squeezing your glutes. Step down and return to the starting position. Perform for 60 seconds, then switch sides."
Move #8
Alternating Waves with Ropes
"Stand with your feet hips width apart, knees bent, and elbows by your sides. Create alternating waves by lifting one arm and quickly bringing it down, repeat on the other side. Continue to alternate rapidly for 30 seconds. Rest for 15 seconds. Perform for four rounds."
