If, like most people, you’re in quarantine and getting antsy, you’ll need to get up and get moving. Here are a few more ideas for home-based workouts that don’t require much equipment to accomplish.
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Day 1
- Pushups.
Done any of those lately? Do your normal push up and then when you get to the top of that push, lift / hop your hands off the ground and spread your hands by about six inches and do another push up. One set is two pushups. Do 10… or 8 if you can. - Gorilla rows.
Get some water bottles and place them at your feet. Bend of as if you’re going to do a barbell row (or look like a gorilla) and pull one bottle / weight up with one arm, then do the other. 15 reps. - Single leg squats.
Hold one leg in you hand and, while standing on one leg, do a squat as far down as you can. 15 each side is a good number.
3 rounds. Have fun!
And today’s research: look up PAILs, RAILs, and CARs… and learn how to do them.
Day 2
- Plank taps.
Place a water bottle in front of you. Get down into a plank position. While holding the plank position, reach out and touch the water bottle. 10 touches each side. - Side lunges.
Standing straight up, place a rag or paper plate or under one foot. Slide the leg away from you while keeping a straight back and then slide back up. You can use a table for balance but use only your finger tips… lightly. 10 each side. - Tuck jumps / knee touches.
From a standing position jump and touch your knees to your chest. Use your arms for momentum. Can’t jump? Place your hands out in front of you and reach your knees up to try to touch them. Don’t curve your back, go as far as you can. 15 jumps or touches.
3 rounds.
Day 3
- Switching mountain climbers!
In a plank-like position on the ground, raise your right knee to your chest as far as you can to your left shoulder. Then repeat with the left knee to your right shoulder, again, as far as you can. Repeat, 15 sets of two touches. - Pushups.
Straight up and down pushups. 20 reps. - Knees.
As if you’re in a fight and need to deliver a knee to the rib cage. Lift your knee and thrust your hips forward. Your hands should be around “the neck” of your “opponent” and bring those down toward your knee. 20 each side.
Day 4
- Squat kicks.
Do a squat, bum just below your knees. When you come back up, kick out your leg. 10 each side. - Swimmers.
On your stomach and spread out your arms and legs as if you’re swimming. Now pick your arms and legs (and head) up off of the floor and, as if you’re swimming, move your arms and like. This will be similar to a flutter, but if you want to get funny about it go ahead and try frog kick with arms. 30 seconds total. - Somersaults. Not just for kids!. Get out your yoga mat or whatever softer surface and get doing somersaults! 15 total. Watch out for tables, weights, and breakable objects!
3 rounds.
Homework: look up what a Turkish Get Up is. We’ll get to those next week!
Day 5
- Pick up and put down.
Standing straight up with a large water bottle at your side (or duffel bag or something with some weight in it), reach down with the opposite hand and pick up the object and move it over to the other side. Repeat with your other hand. So, if the bottle is on your right side, use your left hand to pick it up, stand up straight, and then lower it to the ground. 10 reps each side. - Farmer’s carry.
With that same weight, or a little heavier, hold it in one hand and take five steps forward, turn around, and do five steps back to your original position. Repeat 10 times before switching hands. One side at a time. - Split-legged lunges with weight over head. Using that same weight you have in hand, raise it above your head with one arm. Split your legs into a lunge position and lower down so both legs are at roughly 90 degrees. Repeat 10 times each side.
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Stay well!