Social distancing means no more gyms where you can work up a sweat. However, just because you don’t have access to your state-of-the-art gym machines, doesn’t mean you should be content to become a couch potato bingeing on Netflix. There are plenty of workout exercises you can do that does not require any fancy equipment.
Here are some of our total body workout exercises that you can do in the confines of your home.
Inchworm (Plus Shoulder Tap)
- Stand up straight with your feet together and your core engaged.
- Bend forward and down to place your hands flat on the floor. Make sure your knees aren’t locked.
- Walk your hands a few steps until you are in a high plank. Your hands should be shoulder-width apart and legs should be extended.
If a standard inchworm isn’t cutting it for you, add a shoulder tap to the workout.
- When in a high plank position, remove one of your hand up and tap yourself on the shoulder keeping your hips steady and core engaged.
- Do the same with your other hand.
- Walk your hand back towards the feet.
- Repeat 4 to 6 times.
The Classic Push-up
- Start in a high plank position by keeping your hands shoulder-width wide, shoulders stacked on top of your wrists, and legs extended.
- Bend your elbows until your chest reaches the floor. Your elbow should be about 45 degrees to the ground.
- Extend your elbows again and go back to the high plank position. Make sure your back is flat.
- Repeat for 45 to 60 seconds
The Standard Squat
- Stand with your feet shoulder width apart or at a 15 degrees angle
- Bend your knees and push your hips into a crouch. Keep your back flat, core engaged, and chest high
- Push your heels to the ground to stand up and return to a standing position.
- Squeeze your butt as you make your way up.
- Repeat for 20 seconds
- Maintain a high plank position with your hands flat on the floor, core and glutes engaged, wrists below your shoulders, and legs fully extended.
- Bring your right knee across your torso towards your left elbow.
- Return to standing position.
- Repeat for the other side, bringing your left knee towards your right elbow
- Start slow and develop speed as you go
- Keep alternating sides and repeat for 45 seconds
- Sit on a floor near a bench with knees bent slightly. Grab the edge of the bench and lift yourself up from the floor by straightening your arms.
- Then lower yourself by bending your elbows between 45 and 90 degrees, pushing your heels into the floor.
- If you can stomach it, do it with a single arm and with the opposite leg lifted up.
- Stand with your feet parallel and arms held at your sides.
- Step about two feet back with your right foot, putting the pressure eon the ball of your foot and keeping the heel lifted.
- Bend the knees to lower yourself into a lunge until your right knee taps the floor and is almost at a 90 degree angle. Make sure your chest is lifted, core and glutes are engaged, and back is straight.
- Stand with your feet hip width apart and engage your glutes and core.
- Bend your knees and reach forward and down to place your hand on the floor.
- Kick back your legs and extend them behind you until your entire body is lowered to the ground, your elbows are bent and your chest touches the ground.
- Push your body up quickly by using your arms to hop back on your legs
- Jump immediately upwards with your arms stretched over your head and land on the balls of your feet.
- Repeat immediately
- Slide your back slowly down a wall until your thighs are at a 180 degree angle to the floor
- Keep your back straight and make sure your knees are aligned with your ankles
- Maintain the position for 60 seconds or until you can tolerate it
- Lie face-up on the ground with your knees bent and feet apart.
- Place your arms on the side and lift your spine and hips, keeping your feet, arms, and shoulder on the floor.
- Lift one leg high and then slowly bring it down. Lift it back up.
- Do 10 reps each leg and then lower your spine back to the floor.
Plank-up Plus Frogger
- Go down into a plank position.
- Lower into a forearm plank by first placing your left forearm on the ground followed by the right forearm.
- Then come back into a high plank placing your right palm on the ground and then your left palm.
- Perform a forger by jumping forward in a wide squat position. Your feet should be slightly outside your hand and the weight should be centered on your feet. Keep your butt lowered towards the ground.
- Then kick your feet back into a high plank.
Doing workout exercises is a good way to spend your time in quarantine. You can exercise at your pace, speed things up if you want and mix two or three simple workout exercises into a single one for some extra burn.
The best thing about working out at home is that you save money by not subscribing to expensive gym membership or investing in costly equipment. Many of us have busy lives, and simply don’t have the budget to spend on a gym membership. Apart from that, gyms can for many be a source of intimidation, awkward social encounters, and routine exercises that may quickly become boring and monotonous. No-gym workouts easily fit into a busy schedule, since you can do them at home or while traveling. They require very little setup or equipment, as well. No-gym workouts are a massive category of cardio, aerobic, and calisthenic exercises that allow for strength development and fat-burning outside of the gym.
Read the full No Gym Workout Guide at Groom & Style.
What Are the Benefits of Regular Exercise?
Infographic by: groomandstyle.com
Article written By: Elevate Founders, Jillian Salomone and Paul Salomone