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Home Workout routine in time of Covid-19

With all that is happening in the world right now, staying in doors is one of the most effective ways of protecting yourself and others from Covid-19. Many things have halted due to this pandemic such as jobs and recreational activities. However, your fitness goals should not be one of them. You can still continue to follow your workout program even if you are at home so that you can still achieve your desired body physique. Here are some of the exercises you can do at the comforts of your own home:

1. FULL-BODY CARDIO WORKOUT

One of the most accessible home exercises that you can do is a full body cardio workout. It is effective in building up a compound group of muscles in the body. It also promotes burning calories and losing weight. Below is a list of cardio exercises you can do at your home:

• Jump Rope

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Jump rope is a high impact exercise that affects mostly muscles of the legs and shoulders. It is a great cardio exercise that burns about 220 calories in 20 minutes. It requires no special skills, and can be used anywhere as long as you have space. It involves turning a rope with handles repeatedly while jumping over it. It offers a lot of variations such as jumping on one foot, alternating feet, crossing the feet, jumping with high knees, or double turning the rope during jumping. For beginners, you can alternate 10 to 30 seconds of jumping with marching in place for 5 to 10 circuits. Slowly working up your way to longer jumping sessions. Take note that you can alternate this exercise with other cardio exercises such as marching, jogging, and jumping jacks.

• Jumping Jacks

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This exercise is one of the most common and basic exercises you have surely encountered at some point of your life. It involves jumping repeatedly with a feet wide stance while simultaneously circling the arms overhead then back again. It burns about 100 calories in 10 minutes through the exercise. Because it is a high impact exercise of the legs and arms, precautions should be taken when landing from jumping. It can be varied into Plyo-jacks which involves squatting then jumping in the air. It can also be done through stepping the feet out rather than jumping, holding a medicine ball, or as push-up jacks which involves jumping the legs together while doing pushups. You can alternate 30 to 60 seconds of jumping jacks with strength exercises such as squats, lunges, pushups, and dips for 10 to 30 minutes.

• Jog in place

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This is a good exercise to start as a warm up for more intense exercises. This involves jogging in a stationary position in order to get the heart rate up. Even if it is not as intense as jogging outside or on a treadmill, it is one of the ways to prepare your body for more strenuous exercise. You can also alternate it with other cardio exercises such as jumping rope or strength exercises such as squats, lunges, pushups, and dips. You can do jogging in place for 30 to 60 seconds then proceed with the other cardio or strength exercises. This exercise can be an active break when you are at home working or doing other chores.

• Burpees

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This exercise is a killer cardio exercise which burns about 100 or more calories in 10 minutes. This involves squatting to the floor, jumping the feet to a plank position, jumping back in, and standing back up. Take note that this exercise is really hard and tiring. However, there are many different variations with this exercise that you can choose from such as stepping the feet back instead of jumping, jump up at the end, add a push up, or using an additional equipment such as a kettlebell or medicine ball. You can incorporate 30 to 60 seconds of burpees with every 3 to 4 minutes of a cardio routine.

2. UPPER BODY AND CORE WORKOUT

• Push ups

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This is one of the simplest forms of exercises that you can do at your home. This exercise specifically targets pectoral muscles, triceps, anterior deltoids, and the abdominal region. Hence, it targets the core and the upper body muscles. There are popular variations of this exercise that can adjust or add intensity and resistance to the compound group of muscles. Variations include diamond pushups, one-armed pushups, and knuckle pushups. You can begin push up by getting down on all fours, placing your hands slightly wider than your shoulders. Maintain your arms and legs straight. Lower your body until your chest nearly touches the floor. Pause for 2 to 3 seconds then push yourself back up. Repeat until desired reps are done. You can do 3 sets of 10 reps of this exercise and gradually increase it depending on your goals

• Sit ups

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This exercise specifically targets core abdominal muscles. This is effective in toning and increasing strength of the rectus abdominis muscle. This can be done through supported or unsupported methods in slow or fast speed. More than that, this exercise has a fuller range of motion hence promoting development of a larger group of muscles. You can do this exercise by lying down on your back with your feet flat on the mat while your knees are bent. Slowly lift your torso and sit up. Return to the starting position by rolling down slowly. Repeat the exercise until desired reps are done. You can do 2 to 3 sets of 12 to 16 reps.

• Plank

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Doing planks for a few minutes a few times a week is an excellent way to develop your abdominal muscles and muscles in your things, hip, and butt. It is a good exercise which strengthens your core and back. It also promotes balance. If done correctly, it can exercise your hamstrings which can help in relieving tightness associated with sitting for prolonged periods. To do the Plank, you must position your elbows directly beneath your shoulders. Maintain a straight body line from head down to the heels. After that, you must squeeze your butt and the fronts of your things. Brace your abs and feel the contraction in your core. You can advance the exercise depending on your desired length of time.

3. LOWER BODY WORKOUT

• Squats

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The squat is a dynamic training exercise that involves multiple muscles of your lower and even upper body. These muscles help you do daily tasks such as walking, bending, and carrying. The lower muscles activated by squats include gluteus maximus, minimus, and medius, quadriceps, hamstrings, adductors, hip flexors, and calves. In addition to that, the squat also can target your core muscles. These muscles include rectus abdominis, obliques, transverse abdominis, and erector spinae. To do a squat, you must first stand tall with your feet spread shoulder-width apart. After that, bend your legs and lower hips toward the floor, making sure not to let your knees move inward. Return to stand while squeezing your glutes. Repeat this depending on your desired reps. Most recommend 3 to 4 sets with 10 reps each.

• Lunges

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Lunges are an excellent exercise which allows you to tone and increase the strength of your lower body muscles such as the hips, glutes, quads, hamstrings, and calves. Because it involves heavily balancing during the exercise, it engages your core muscle for stability. It also increases flexibility through engaging the hip flexors. To begin the exercise, you must stand in a split stance with the right foot forward and the left leg back. Feet should be about 2 to 3 feet apart. After that, bend the knees and lower the body down until the back knee is a few inches from the floor. Then at the bottom of the movement, the front thigh should be parallel to the floor and the back knee should level toward the floor. After that, push back up. Repeat all these steps until you finish all reps. You can do 10 reps on each side.

With all of these exercises, you will surely strengthen and develop your whole body muscles even at home. During this pandemic, it is important to stay active in order to promote and maintain a healthy lifestyle, minimizing the risk of being sick. Hence, if you have been inactive lately, this is the right time to follow these exercises and achieve those fitness goals.

References:
1. Harris-Fry, N. Coachmag. 2019. Do This Leg Workout At Home To Strengthen Your Lower Body. Retrieved from: https://www.coachmag.co.uk/leg-workouts/8036/do-this-leg-workout-at-home-to-strengthen-your-lower-body. Retrieved on 19 May 2020..
2. Mapmyrun. 2020. A Runner’s No-Equipment, Upper Body Workout. Retrieved from: https://blog.mapmyrun.com/the-8-minute-no-equipment-upper-body-workout/. Retrieved on 19 May 2020.
3. Waehner, P. Verywellfit. 2020. 9 Ways to Get a Great Cardio Workout at Home. Retrieved from: https://www.verywellfit.com/best-home-cardio-exercises-1231273. Retrieved on 19 May 2020.
4. Workout Trends. 2019. Top 10: Effective Home Workouts For Best Physique. Retrieved from: https://workouttrends.com/top-10-effective-home-workouts. Retrieved on 19 May 2020.

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