Closed Gyms Doesn’t Mean No More Workouts!- Workout at home (complete guide)
The Coronavirus has been a very unfortunate event that has left our world in a terrible situation. COVID-19 has left 1000s dead and many have suffered the evil effects of contracting the virus.
Most people are told to stay at home and refrain from stepping out, especially in crowded areas. This precaution has been taken for the safety of the public. Due to this, gyms all over India have been shut down.
But that doesn’t mean bad news for people who love to workout, exercise, and gym. In times like this, the best one can do is improvise and not give back. Gyms being shut shouldn’t be an excuse to stop working out.
To motivate you to keep working out we have come up with a great full-body workout you can do at home!
At home workout:
You may not be at the gym or on the ground getting ready for your workout, but that doesn’t mean that you don’t warm up. It is important that you warm up well and get your muscles ready for physical activity.
Make sure to wear your shoes during your workout, even though its at home.
1. Spot Jogging: Spot jogging is a great way to get some cardio in at home. This involves you standing in one spot and jogging continuously for at least 10 minutes. The more you do the better for you.
2. 3 touch lunges: This involves you doing 3 lunges with each leg. One will be a front lunge (normal lunge), the second will be a lateral lunge and the third will be a reverse lunge (behind). After this is done with the first leg, do the same with the second leg. Therefore in total, you’ll have done 6 lunges taking both legs into consideration. Do at least 8 reps on each leg
3. Burpees: Burpees are a full-body exercise that engages the core and uses both lower and upper body muscles all at once. It a great exercise to do at home as it requires very little space. At least 10 repetitions should be performed for the body to start feeling the effects.
4. Glute bridge: The reason why glute bridges should be part of your home work out is that it can be done easily with no equipment at all. It works the glutes and hip flexors. It even helps in providing stability in the lower body. The best part is that there are many variations to this exercise. It can be done simply on a mat or you can place your legs at a height(on the bed or on a chair). This makes it harder to do as it offers more resistance. You can even make it harder by doing a one-leg glute bridge or by making use of resistance bands.
5. Plank to pike: This exercise is great for upper body strength and even our core. You start in a normal plank position. You will be resting on your elbows under your shoulders. From here, tighten your core and push your hips up towards the ceiling as much as possible. Pause there. Don’t be in a hurry to come back to the plank position. After the pause, get back to the starting plank position.
Do at least 2 sets of 10 reps.
6. Back extensions: Our back is comprised of many muscles. They all should be worked on. Back extensions focuses solely our lower back. It is a fairly easy but effective exercise to do. Start by lying down on the mat, place your hands at the side of your ears or on your head. Slowly lift your upper body from your torso, but make sure your hips don’t lift off the ground. Go as up as you can. And come back down. Make sure your legs don’t come off the ground either. Do at least 15 reps to feel the effects.
Make sure you stretch properly after doing these exercises. A good cool-down will ensure muscle flexibility and will help you relax.
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