Workout ideas; while introverts might somewhat enjoy the advice to ‘stay at home’, there’s only so much Netflix you can watch. Self-isolation doesn’t sound so bad, until you check the Health app on your iPhone and realize your average daily step count is only 2,000.
You now have 24/7 access to the fridge, too. The novelty of a hybrid office-living space can soon wear off. If you’re already feeling like you’re locked inside, with a cupboard full of snacks that are too close for comfort, you’re not alone.
We predict Amazon’s sales of weights have spiked and the YouTube yoga instructors are getting lots of new subscribers. While you might be stuck inside, this doesn’t mean you have to stack on the kilos.
Let’s sweat it out, in a makeshift gym or yoga class. But we can’t guarantee your family won’t have a little giggle at you.
Workout man at home
Table of Contents
Identify your workout routine at-home area
Is there a spot that you can roll out a yoga mat and hoist a laptop to play workout ideas videos? A little area near a window where you can look out to a view, and lift weights? Maybe, it’s in your living room, so you can set up when everyone’s asleep?
Do you have an exercise regime already carved into your routine? Stick with this ingrained habit to give yourself the best chance at maintaining it. If not, decide which way to best divvy up the 150 minutes per week. 30 minutes, Monday to Friday? Or three longer sessions?
Mix it up with muscle training (free weights), moderate-intensity aerobic activity (walking) and vigorous intensity training (running). Do what you can, in the space you have available. The key is to follow any type of workout routine at home and just continue moving your body, in whatever creative way possible.
Lunges, crunches & twists, squats, bicep curls
Don’t sweat it (or maybe do) if there’s no weights in your house. You can complete all these exercises without them. But, if you’re thinking of setting up a little ‘gym’, consider buying small weights, an exercise mat, and a skipping rope.
YouTube is your ‘personal trainer’. While we can feed you with information about what to do, it’s great to follow the moves via video. There’s an endless library of resources, so consider focusing on one part of your body per day. If you’re unsure about any of these moves, just type them into YouTube for a demonstration.
All stretched? Roll out that mat.
Your daily workout for your perfect body
Complete three rounds of the respective sequence per day. If you have a rope, start the workout ideas with 100 skips, then after the sequence, spend 10 minutes stretching and deep breathing. Namaste!
Day 1: Legssss!
25 x squats
25 x knee in lunge (left leg)
25 x knee in lunge (right leg)
25 x side-to-side squats
20 x front kicks.
Day 2: Rock-hard abs
20 x scissors
25 x crunch (left leg)
25 x crunch (right leg)
30 x hip twists
40 x criss cross.
Day 3: Amazing arms
20 x arm circles (left)
20 x arm circles (right)
30 x push-ups
40 x tricep dips.
Day 4: Whole body
20 x reverse lunge (left leg)
20 x reverse lunge (right leg)
30 x mountain climber
10 x lateral split squats (left)
10 x lateral split squats (right).
Day 5: The carb killer
30 seconds of high knees
15 x squat jumps
5 x push-ups
10 x burpees
10 x lunges (each leg)
5 x push-ups
10 x squats.
Up, down, up, down.
Day 6: A zen cleanse…
Four-limbed staff pose
Extended triangle pose
Revolved chair pose
Head-to-knee forward bend
Get all that stagnant energy flowing. Pick an instructor to learn these moves from, online. And day seven? You deserve Sunday off. So, how’s that for a workout routine at-home? Fun, hey?
How to keep your IMMUNITY strong
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