Working Out From Home During Quarantine
Hello everyone, welcome to my first blog post!
I know that many of you can’t go to the gym because of the coronavirus, so I wanted to share some tips and exercises to help you stay active regardless of whether or not you have access to equipment at home.
Many of you may have access to simple equipment as home such as a bench, treadmill, dumbbells, resistance bands, etc. If you do not have any of these, have no worries! You already have everything you need at home to workout, and the workout I will be listing below should prove this to you!
If you do not have any weights at home, this is your chance to get creative! Several at-home items can be utilized as replacements for weights. I will give you a few examples:
Fill up a grocery bag with food or cans as a substitute for dumbbells
Place books in our backpack until it is the weight you prefer and use this as a weighted vest or a dumbbell/barbell
Use your coach as a bench/sofa and try to leg press with it or perform dips
To challenge yourself, you can combine the last two examples and perform weighted dips!
Now here is a full workout:
FIRST: WARM UP
Always start with a dynamic warm-up. Here’s an example of one that can be performed anywhere:
1) Foam roll
2) Jog a few labs
3) Knee hugs
4) Quad pulls
5) Inchworms
6) Deadbugs
SECOND: WORKOUT
Paper Plate Reverse Lunges 3x12 R|L
Grocery Bag Lateral Raises 3x10
Shoulder taps 3x10 R|L
Towel Laying Curl Variation 3x12
Paper Plate Hamstring Slider 3x15
Bodyweight Triceps Push 3x12
THIRD: ACTIVE RECOVERY
Here are some options for active recovery
Do a core workout
Go on a bike ride
Go walking or jogging
Play basketball (or any other sport)
