It’s very important to keep the mind and body active during the quarantine. In fact, staying physically active is part of ensuring that your mental health is taken care of as well. Here, we’ll talk about a routine that you can do at home.
A No-Equipment Home Workout
Feel free to modify the difficulty and number of repetitions depending on your skill level. The most important thing is that you are keeping yourself active. Start slow and easy, and gradually increase the difficulty, intensity, and length of your workouts.
This particular workout is meant to be done as one circuit. That means you’ll perform each exercise with the given number of repetitions with no resting. After finishing each exercise set, rest for two minutes. After resting, repeat the circuit once or twice.
Perform this any time you usually exercise. You can do it daily and switch up the exercises, number of reps, and intensity levels to constantly challenge your body. Don’t forget to stretch and warm-up before working out, and to stretch and cool down after.
1. Bodyweight Squat
How to perform:
- Stand with feet slightly spread beyond your shoulder width.
- Hold arms in front of you at shoulder level. Arms should be parallel to the floor.
- Keep your core upright and tightened during the entire exercise, with your lower back slightly arched.
- Brace the abs and lower the body as far as you can. Push the hips and bend the knees.
- Pause. Push the body back to the starting position.
- Repeat 15 to 20 times
2. Incline Push-Up
How to perform:
- Go to a push-up position, but instead of the floor, place hands on a raised platform (bench, couch, bed, box, stairs, or even against a wall). The higher the surface, the easier this exercise will be. Adjust the difficulty level based on your skill.
- Make sure that your body forms a straight line starting from the ankles to your head.
- Keep the body rigid while lowering it, until the upper arms are dipping below the elbows.
- Pause. Push your body back up to the starting position. (You may increase the speed of the push-ups depending on your skill.)
- Repeat 15 times.
3. Hip Raise
How to perform:
- Lie flat on the floor, knees bent, and feet flat.
- Spread arms sidewards at a 45-degree angle, palms facing up.
- Inhale and tuck your stomach in as far as you can. Hold it in this position while breathing normally.
- Squeeze your glutes. Raise the hips to form a straight line with your body, from knees to shoulders.
- Pause for 5 seconds while squeezing the glutes.
- Lower your body back to the starting position.
- Repeat 10 times.
4. Side Plank
How to perform:
- Lie on your right side. Keep the knees straight.
- Position your upper body on your elbow and forearm, which are below your right shoulder.
- Place the left hand on the left hip/
- Tighten the core and keep it this way while breathing normally.
- Raise the hips to form a straight line from the shoulders down to the ankles.
- Keep this position for 30 seconds.
- Switch to the other side, and repeat.
5. Toy Soldier Leg Lift
How to perform:
- Keep feet flat on the floor, with your hands on your waist.
- Lift one leg as high as you can in front of you, making sure it is straight.
- Hold it at the highest point that you can, for 2 counts, and lower it back down.
- Repeat 25 times for each side.
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