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The Best Quaratine Workouts To Do From Home

The Best Quaratine Workouts To Do From Home

We all know being quarantined has seriously changed our day to day lives. However, people all over the world have been stepping up and adapting. We’ve seen streamed concerts, video meetings, and many more ingenious ways to make the most of being stuck at home. One of the hardest areas of life to re-think during this time is our health and exercise. Normally we are fortunate to use gyms, workout equipment, and even trainers. If you were used to working out at your gym, your routine is completely missing right now.

Quarantine has been an especially good reminder that we can intentionally build new habits. We’ve seen first hand that we can quickly adapt, and that we have to adapt. Our health and wellbeing is more important than ever during this Covid-19 pandemic, so we want to keep encouraging you to rise to the challenge this lockdown has forced upon us. We are going to share a few workouts that you can do from home.

Workouts Made for Quarantine

These workouts were chosen because they do not require equipment - ANYONE can do them. We also broke up our recommended exercises into 3 different workouts. These 3 workouts can be completed in circuits. Circuit training is a style of working out where you cycle through several exercises, so you can choose to repeat one of these workout circuits multiple times, or go through all the circuits one time through.

Of course you can mix and match the exercise to how you see fit. You can even add some more exercises into the mix based on your preference and available equipment. The main goal is to get an effective workout in minimal space and with minimal equipment. We hope these workouts encourage you to get more active during quarantine, or at least give you some more workouts to choose from!

Workout #1

1. Low to High Plank

  • Begin starting in plank position with your hands shoulder-width apart and toes evenly spread behind you.
  • Next, move your extended arms so that both your elbows are now evenly on the ground. Move one arm at a time.
  • After you have both elbows on the ground in plank position, raise back up into plank position with extended arms. Move one arm at a time.
  • Keep moving through this range of motion for 45 seconds.

2. Burpees

  • Start in a plank position.
  • Do a push-up, and then jump your back feet forward toward your hands.
  • Following this motion jump up, and bring your legs high off the ground.
  • Land on both feet, plant your hands, and extend both your legs back behind you to get back into plank position.
  • Repeat this cycle 20 times.

3. Side Raise Crunches

  • Start in a side plank position with your elbow on the ground.
  • Remaining in the side plank sink your lowest hip and core toward the ground.
  • Then raise your side core up until you are back in your starting position.
  • Repeat 25 times on each side.

4. Leg Flutters

  • Begin laying flat on your back with your hands at your side.
  • Raise both legs off the ground. Position one leg straight off the ground, and the other leg slightly above.
  • Rotate your legs to alternate between these two positions.
  • Repeat for 45 seconds.

Workout #2

1. Arm Circles

  • Start standing up with your arms held out straight at your side.
  • Move your arms in small circles going clockwise.
  • As you continue, begin making larger circles with your arms.
  • Keep your arms moving for 45 seconds. Then repeat moving counter clockwise.

2. Explosive Push-Ups

  • Start in a push-up position.
  • Begin doing a push-up moving downward.
  • Explode on the way up, jumping with your hands, so that they come off the ground.
  • Land in the starting position, and repeat 25 times.

3. Alternating Mountain Climbers

  • Start in a plank position.
  • One leg at a time, move your leg to touch your elbow on the opposite side.
  • Move your leg back to full plank position, and then repeat that moment on the other side.
  • Cycle through this motion as much as you can for 45 seconds.

4. Boat Hold

  • Start laying flat on your back. Then position yourself with your back slightly off the ground.
  • Next raise your feet off the ground, and extend your arms forward. 
  • Hold for as long as you can.

Workout #3

1. Tricep Dips

  • Find a stable support on which you can prop yourself up. (Bed, couch, bench, etc)
  • Put your hands on the support behind you, and position yourself so your butt is just off the support.
  • Bend your arms to allow yourself to dip below the support. 
  • Raise back to the starting position, and repeat 25 times.

2. Decline Pushups

  • Find a stable support. Then, position yourself with your feet on the support and your hands on the ground.
  • Remaining in this position, complete a push-up.
  • Repeat 25 times.

3. Squats

  • Start in a standing position.
  • Reach your arms out forward or place them on your head.
  • Move your body into a hovering sitting position.
  • Raise back up, and repeat this motion 25 times.

4. Vertical Toe Touches

  • Start laying flat on your back. Then position yourself with your back slightly off the ground.
  • Next raise your feet off the ground.
  • Then crunch your core to allow your hands to touch your toes. 
  • Repeat 20 times.

These are just 12 exercises that you can easily do from home. They don’t require any equipment, but can still seriously improve your health. Quarantine has afforded all of us a lot more time at home. We hope that you use this time to take care of yourself and your loved ones. One of the best things you can do for everyone is to work on your own wellness. Exercising can improve how you look, feel, and act. Bring some peace to your home and yourself through exercising at home! We hope you love these exercises, and feel more motivated to take health actions during quarantine. Let us know how these at-home exercises go for you!

15th May 2020 Staff

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