With gyms being closed, some people have had a major shift in their routine. Others, though, have the perfect excuse to not work out (that would be me). Either way, staying healthy is more important than ever right now, and working out is a great way to keep both the body and mind in a good place. Here’s a few things you can do from home.
This is probably the easiest and most popular way to workout from home. You choose about 5-10 exercises focusing on whichever type of workout you want that day, and focus on getting through all of them with little to no break to keep your heart rate up and getting the most out of your exercise time. For each exercise, choose how many of them you’ll do or how long you’ll hold that certain position for each one to make up your own routine. If you’re just starting out, go through your list once or twice and then work your way up to getting in four or five run throughs!
1. Air Squat (10)
Stand with feet just wider than shoulder-width apart, toes turned slightly out, and hands clasped in front of chest. Send hips back to drop down to a squat position. Straighten legs to return to standing, keeping chest lifted and without rounding your back. Repeat.
2. Alternating Reverse Lunge (10)
Start in standing position, with hands clasped in front of chest, then step left leg straight back and drop down to a lunge position, legs bent at 90-degree angles. Push through right heel to return left leg to start. Repeat on other side. Continue to alternate between left and right legs, going as fast as possible.
3. Mountain Climbers (5)
Assume a high plank position, hands beneath shoulders, body forming a straight line parallel to the floor. Drive right knee toward chest. As you return right leg to starting position, drive left knee toward chest. Continue to alternate as fast as possible without stopping.
4. Forearm Plank (10 Seconds)
Start on all fours then lower onto your forearms and step both feet back into a forearm plank with elbows directly beneath shoulders, and core engaged so body forms a straight line parallel to floor. Hold, activating your core and glutes and keeping back straight.
5. Walking Plank (5)
Start in a high plank position with hands directly beneath shoulders, and core and glutes engaged so body forms a straight line parallel to the floor. Lower each elbow to ground to drop into a forearm plank. “Walk” each hand back up to return to high plank position. Repeat.
6. High Knees (20-25)
Start standing and hold both hands out, palms down. Drive right knee to right palm. Immediately drive left knee to left palm as you return right leg to starting position. Stay light on your toes and the balls of your feet. Continue to repeat as fast as possible.
7. Squat Thrust (10)
Start standing then send hips back and lower down into a deep squat with chest lifted, hands on floor between legs, and butt lower than knees. Shift weight to hands then jump feet back behind you to come into a high plank position. Quickly jump feet back to hands to return to a deep squat with chest lifted. Straighten legs to stand. Continue to repeat as fast as possible.
8. Push Up Knee Touch (5)
Start in a high plank position with wrists directly under shoulders, core and glutes engaged so body forms a straight line from head to heels. Bend elbows to lower chest to floor to perform a push-up. Press back up to high plank, then bend left knee to touch right palm. Return left foot and right hand to start and repeat the push-up. Touch right knee to left palm. Continue to repeat.
9. Alternating Jump Lunge (5)
Start in standing position, then step left leg straight back and lower into a lunge position, legs bent at 90-degree angles. Jump six inches off ground, switching legs in air as you lower back down to lunge position. Continue to alternate between left and right legs as fast as possible. You can pump your arms as if you’re running for extra momentum.
10. Quadruped Hold to Shoulder Tap (10)
Start on all fours with wrists directly under shoulders and knees directly under hips, legs bet to 90 degrees. Using your core, lift knees up to hover about six inches above floor (also called a bear plank). Draw right hand to tap left shoulder. Return right hand to floor, then use left hand to tap right shoulder. Continue to repeat.
Now that’s just an example of ten workouts to do and how many of each to do in one round. Do your own research to target the points of your body you want to work out most and personalize this list!
Get out your leotards and ankle warmers! Exercise videos are back from 1985, and bigger than ever. You can find ANYTHING on Youtube these days, and whether it’s a relaxed yoga class, a pilates session or an intense cardio workout you’ll be able to follow along with someone who can show you what the correct form is, which is extremely important when working out. You can find a site that specializes in making these videos and sign up for subscriptions, or buy some of their professionally made videos. Or you can find some free ones elsewhere, such as Youtube or Pinterest.
Fitness Blender offers a variety of free workout videos as well.
And find out Here how to workout with Kristen Bell (!!!) for free on a Zoom class presented through POPSUGAR.
We hope this helps give everyone some ideas on how to keep both the body and mind active during a time where we have to get creative on how to keep up with a normal schedule. For those of you who are like me and using this as an excuse to take a vacation from working out, I urge you not to be like me!! I’m committing to getting active this week, as I have no idea when the gyms will be safe to go back to and it’s important that we take care of our bodies more than ever right now. Stay safe and healthy, Atlanta!