At-home Workouts

April 27, 2020 in Tips

With gyms closed, if you’re one of many people who don’t have an “at-home gym,” you may think you are going to lose what you have gained so far from working out in the gym. Well, we have good news for you; the best at-home workouts do not require a ton of equipment, other than your own body weight! Bodyweight exercises can work nearly every muscle in your body. Below, we have come up with a great list and explanation of the workouts to help you get through this time without actual gym time. Don’t forget to stretch!

Sit-ups

Sit-ups are effective. To ease into a routine, aim for 20 to begin with. Once you are comfortable with the challenge, you can work your way up to 45 or 50 sit-ups.

• Lie down on your back.
• Bend your legs while placing your feet on the ground.
• Cross your hands to your opposite shoulders.
• Curl your upper body all the way toward your knees, and remember to exhale as you lift up.
• Slowly bring yourself back to the starting point, and remember to inhale has you come back down.

Bicycle Crunches

The bicycle Crunch is an excellent exercise for effectively activating the abdomen area. A strong core is important for every muscle and activity you do daily. Aim for three sets of 15- 20 reps.

• Lie flat on the floor with your lower back pressed to the ground and knees bent.
• With your hand gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
• Go through a bicycle pedal motion, bringing one knee up toward your armpit while straightening the other leg.
• Alternate to twist to the other side while drawing that knee toward your armpit and the other leg extended until your elbow touches the alternate knee.

Lunges

Lunges are the best quad-toner. Shooting for two sets of 10 on each side will be effective.

• Start by standing with your feet parallel.
• Take a big step forward with your right leg, landing with your knee bent and over your toes.
• Allow your back knee to come down toward the floor.
• Push off your right front foot to return to standing.
• Then do the same for the left foot.

Squats

Squats are perfect for developing glute, quad, hamstring, and calf muscles. A strong base is essential for any kind of activity involving your legs. Two sets of ten is a perfect regimen for this exercise.

• Straighten your back, feet slightly turned outward.
• Drop your bottom to knee height
• Slowly raise up to standing position while exhaling.

Dips

This exercise is very effective in triceps and forearms. Do two sets of ten on this exercise for optimal performance.

• Hold your hands on the front edge of a chair with your butt suspended in front of the seat.
• Support your weight with your arms.
• Bend elbows and drop your hips toward the floor.
• Slowly straighten your arms and repeat.

Doing all of these workouts in a cluster would give you a very good workout, not to fully substitute your gym time, but will give you the pump and workout you need to reach and maintain your workout goals.

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