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 Routine at home

Workout man at home

Identify your workout routine at-home area

Do you have a cozy corner where you can unroll a yoga mat and prop up your laptop for streaming workout videos? Or perhaps a serene spot by the window for weightlifting, with a view to keep you motivated?

Maybe it’s in your living room, where you can settle in once everyone else has drifted off to sleep?

Are workouts already an integral part of your routine? If so, keep it up – consistency is key in maintaining your fitness regimen. If not, consider how you might best allocate your recommended 150 minutes of exercise each week.

Would five 30-minute sessions from Monday to Friday suit you? Or perhaps three more intensive 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

No need to worry if your home isn’t equipped with weights right now – all these exercises can be done without them. However, if the idea of your own mini gym is appealing, you might want to think about investing in some small weights, an exercise mat, and a skipping rope.

Think of YouTube as your personal fitness coach. Sure, we can provide you with the necessary information, but it’s incredibly helpful to see the exercises performed in a video. With YouTube’s vast library, consider dedicating each day to a different body part. If you have doubts about any of the moves, a quick search on YouTube should provide you with an instructional demonstration.

Done with your stretches? Time to 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
  • 30-second plank
  • 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…   

  • Garland pose
  • Four-limbed staff pose
  • Extended triangle pose
  • Crescent pose
  • Revolved chair pose
  • Bridge pose
  • Camel pose
  • Head-to-knee forward bend
  • Legs-up-on-the-wall pose.

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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