With the corona virus officially labeled a pandemic and state’s limiting gatherings of large amounts of people and businesses closing up shop to protect against the illness, including gyms, I thought now would be a good time to share some at-home workout tips. Especially for those of you that just started your workouts and don’t want to lose momentum!
All of these exercises are made to be done with no equipment, though if you’re really looking to build muscle at home, you’ll want to invest in some dumbbells and bands, at the very least.
I’ve broken this at home workout into multiple days – upper body one day, lower body the next. The core and cardio workout can be done each day. So let’s get to it!
UPPER BODY AT HOME WORKOUT
Push Ups, 3 sets of 10-15 reps
Tricep Dips, 3 sets of 10-12 reps – using a dining room chair or bench, sit on it with your hands at your sides and your feet flat on the floor, hip distance apart. Position your hands with your palms near your hips, fingers pointed toward the edge of the chair. Grip the edge of the chair with your fingertips. Extend your arms so that you lift your body off the chair and just in front of it, slide your feet a few inches out, knees slightly bent. Slowly lower your body towards the floor, holding onto the chair edge and hinging at your elbows until you hit a 90 degree angle. Now push back up to starting position. That’s 1 rep.
Superman Holds with Squeeze, 3 sets of 10-12 reps – Lay face down on the floor or mat. Hold both arms out to the side at shoulder-height with your thumbs facing up. Lift your chest, arms and legs off the ground all at the same time. Pause at the top and then lower back down. That’s 1 rep.
iPlank Ups, 3 sets of 10-12 reps – Start in a low plank on your forearms. Keeping your core tight, pick up your right arm and place your right palm onto the ground, extending your arm, repeat with the left side ending in a high plank. Now reverse the movement, placing your right forearm back onto the ground and then your left. That’s 1 rep.
Bicep Towel Curls, 3 sets of 10-12 reps -Using a bath towel, sit in a chair with your feet shoulder width apart and flat on the floor. Grasping the ends of the towel in both hands, palms facing up, cradle one foot in the towel. Slowly curl your arms up toward your chest, pressing on the towel with your foot for resistance. Pause briefly at the top, squeezing the biceps, and then return to starting position. That’s 1 rep.
LOWER BODY AT HOME WORKOUT
Glute Bridge, 3 sets of 10-12 reps – Lie flat on your back on the floor or a mat. Your knees should be bent with your feet flat on the floor, hip distance apart. Your arms should be extended straight toward the ceiling, palms facing each other. Squeeze your glutes while pressing your hips off the floor, pause at the top and then lower back down. That’s 1 rep.
Hamstring Curls, 3 sets of 10-12 reps – Lie flat on your back on the floor or a mat. Your knees should be bent with your feet flat on small hand towels, hip distance apart. Your arms are extended by your sides, palms against the floor. Squeeze your glutes while pressing your hips off the floor. Without dropping your hips, extend your feet forward until your legs are straight, pressing your heels into the towels. Slide your feet back to starting position. That’s 1 rep.
Wall Sits, 3 sets for 30 – 60 seconds – Place your back against a wall, your feet should width apart and about two feet from the wall. With your back against the wall, sink down until your knees are bent 90 degrees. Keep your core tight, your arms extended straight out in front of you. Hold for 30-60 seconds and then return to standing.
Calve Raises, 3 sets of 10-12 reps – Stand on a stair with your heels hanging off the edge. With the balls of your feet on the stair, lower your heels as far as they can go towards the floor, then push your heels as high as they can go into the air, pause and lower back down. That is 1 rep. If you find the two feet version too easy, give the one foot option a try.
Side Lunges, 3 sets of 10 – 12 reps – Stand with your feet hip width apart. Take a large step out to the right. Bend your right knee, pushing your butt back and keeping your left leg straight. Keep your chest up and your core tight, clasping your hands out in front of you. Push off and return right foot to center. Repeat on other side. That is 1 rep.
AT HOME CORE IDEAS
AT HOME CARDIO IDEAS
Head outside for a walk
Combine a few or all for a high-intensity 20-30 minute cardio session!