I am not a winter person, but I do like to change up my training routine for winter.  It helps me to focus on my goals and then before you know it Winter is finished…… Every year I have different goals to get through winter.  Yesterday I did my first trail run in Australia, I am hooked so running will be part of my routine but I will focus more on my strength.  I am looking forward to see my results in 90 days. 


WOD Fitness test #2



Here is a few tips to start your summer body in winter:

  •  Never hit the snooze button.  Jump out of bed as soon as your alarm goes off and before your brain has time to realise how snugly warm it is in your bed.
  • Join a group  (if you are in Hampton/Sandringham area Melbourne) or hire a Personal trainer.  Being accountable to someone other than yourself is particularly helpful in winter, when the temptation to skip a session is much greater.
  • HIIT sessions are also great for burning lots of calories in a short period of time, helping you achieve results faster.  Plus, it sends your heart rate rocketing, so you get warm in a hurry.
  • Going to the gym help tremendously, but you don’t have to.  You can do body weight workouts or Movefit (most of the sessions I design  can be done with little to no equipment in the comfort of your own home).
  • Remember why you started!  When you need motivation to keep on going, remember why you started your health journey in the first place. 

Here is the usual Monday workout: 

Warm up:  10 minutes jogging or cycling

  1. Jump rope for 5 minutes (if you cannot jump rope replace with high knees or running on the spot or running shuttles)

30 seconds easy

30 seconds sprint

30 seconds easy

30 seconds sprint

30 seconds easy

15 seconds one leg L

15 seconds one leg R

30 seconds easy

30 seconds sprint

30 seconds easy

30 seconds sprint


20 x Jumping jacks

15 x squats

10 x burpees

5 x push ups

Repeat 5 times


20 x high knees (each leg)

15 x lunges (total)

10 x tuck jumps

5 x tricep push up

Repeat 5 times


20 x bicycles

15 x crunches

10 x leg raises

5 x jack knives

Repeat 5 times


Finisher: Tabata (20 seconds work and 10 seconds rest) – first 20 seconds will be mountain climbers and second one OH extensions, alternate

Mountain climbers

Overhead extensions



30 seconds elbow plank

30 seconds straight arm plank

30 seconds crunches

Repeat 3 x


Leave a comment and let me know how it goes!


If you are looking for a training program for 90 days please send me an email 

Lerentia Strydom

One of Melbourne's top personal trainers and founder of the Strydom Method. She has dedicated her professional life to find the absolute best way of training. Lerentia has helped thousands' to get healthier, fitter and leaner than ever before.

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