If you are anything like me, then you are missing the gym during this time almost as much as you are missing Mexican food restaurants. (Where art thou, all you can eat chips and salsa?)
But just because your favorite workout center is closed, doesn’t mean you have to miss out on a great workout. All you need is your living room, some household items, and the motivation, and you’ve got yourself a bona fide home gym!
To help get you started, we put together a list of 10 simple workouts you can do from the comfort of your home!
Alex Gorrell, Client Care
1. Incline Pushups
This workout is a great way to work on stability of your core while getting a great arm exercise. Use an ottoman, couch or bench and place your hands on the object just slightly wider than shoulder length apart. Place your feet together so that your body forms a straight line at an incline. Bend your elbows while lowering your body toward the couch, etc, touching your chest to the item and then lifting your body back up to the straight line incline. 12 reps/3 sets.
2. Interval Training
Interval training is one of my favorite workouts, because it never gets boring. Interval training is simply alternating short bursts (approximately 30 seconds) of intense activity with longer intervals (two to three minutes) of less intense activity. For example, you may want to do as many burpees as you can within 30 seconds and then jog in place for 2 minutes. You can even create your own circuit by adding in different exercises such as mountain climbers, super skaters, jumping jacks, etc.
3. Squats/Overhead Squats
Typical squats are done using body weight. Stand with your feet shoulder width apart and tighten your core. Squat your body down, bending your knees and keeping your core tight and your back completely straight, until you have achieved a “sitting” motion and then release back to a standing position, while continuing to keep your core tight. 10 reps/5 sets.
For more of a challenge, try overhead squats! To achieve an overhead squat, stand with your feet shoulder width apart and put your arms straight up into the air. Follow all of the same guidelines for a normal squat, all while keeping your hands above your head. And if you’re feeling really bold, hold something heavy in your hands while squatting to do a weighted overhead squat!
4. Crunches/Cross Crunches
This exercise doesn’t require anything more than yourself and space on the floor. And will make you feel significantly less guilty about the consumption of quarantine snacks. (Dont forget, wine is made from grapes, and they’re a fruit so really, you’re being quite healthy)
Lay down on the floor and place your feet flat on the floor, bending your knees. Place your hands at your side or behind your head (remember not to jerk your neck during this exercise). Using your core, lift the top part of your body toward your knees, keeping your feet firmly planted. (Sometimes I stick my toes just under the couch to help me not move my feet). 15 reps, 4 sets
Cross crunches are just as simple, but target the sides of your abs, rather than just the middle. Lay down with the same position you would for regular crunches. For these, please your hands behind your head so your elbows are sticking out. Engage your core and move the upper body toward your knees, but take your right elbow to your left knee, effectively “side crunching”. Repeat on both sides 15 times, 4 sets.
5. Bent Row
If you want a shoulder, tricep, bicep, forearm workout all in one, then you are going to love this. You can use just your body weight, or you can use dumbbells, cans, anything with a small amount of weight that is easy to keep hold of in one hand. You will want to stand with your feet shoulder width apart and slightly bend your knees. Bend the top half of your body forward, so you are bent slightly over your feet. Start with your hands/weights by your knees and then row your arms toward your shoulders. 15 reps/4 sets.
6. Tricep Dips
Using the couch or a bench, stand facing away from the item. Place the palms of your hands slightly behind you on the object, so that you are still facing away from it. Stretch your body out and put your heels on the ground so that you form a straight line incline with your body facing the ceiling (opposite of the incline pushups). Using your upper body strength and your arms, lower your body toward the floor, while keeping your palms flat on the couch/bench. Lift your body back up to a straight line incline position and repeat. 12 reps/3 sets.
7. Side to Sides
The first step in this exercise is to get into the plank position. You will want to assume a “push up” position, but with your forearms resting on the ground. Make sure your back is completely straight and your toes are the only part touching the ground. Using only your core/lower body, tilt your hips to the right and then back to plank, and then again to the left and then back to plank. It will be a subtle tilt, your toes should never leave the ground and your upper body should not move at all. 12 sets each side/3 reps.
8. Wall Sit
If you are in the mood for a major challenge and like to feel the burn of your muscles, then this is the exercise for you! Stand straight up against a wall, with your back flat and touching the wall. Squat your body down so you are in a perfect squat/sitting position while your back is still completely flat against the wall. Your upper legs to lower legs should form a perfect 90° angle. Hold that position for 30-45 seconds. Repeat once.
9. Calf Raises
This is one of the easier ones, but not any less beneficial for your muscles! Stand straight with your feet shoulder length apart. Tighten your muscles and lift your feet so that you are on your tippy toes. Release slowly and repeat. 15 reps/3 sets.
For an extra challenge, try doing it on stairs! Place your toes on the stair, so that your heels hang over. Lift up onto your toes and then release back down, letting your heels drop as much as they can!
10. Box Jumps/ Up and Overs
There are a couple different ways you can do this exercise and it completely depends on your stability and experience with working out. If you know what you are doing, you can use a stool or a cooler (something hard and stable you can jump on). Start with the item a foot or so in front of you. Bend your knees slightly and tighten your core and jump onto the item then jump backward back off of it. Make sure to keep your core tightened so you protect your lower back. The modified version is to do up and overs. Using the same stool or bench, stand to the side of it. Step up onto the platform with one foot, bring the other foot up as well, and then step off to the other side one foot at a time. Repeat in the other direction. 12 reps/3 sets