Since COVID-19 has swept the nation by surprise, everyone is to abide by staying indoors and at home. Preventing more from falling to the diseases and being contaminated. As you can imagine, the pandemic is affecting the nation in more ways than I can count. One of the biggest ways it is affecting people is by not being able to go to the gym and work out the way they are used to. Many people who regularly worked out before the coronavirus are beginning to exercise less and less. The reason for this is because many people do not have the equipment they consistently used at their gyms. I am also someone who works out daily, and though I have no equipment to use when I work out, I am still able to work out just as effectively as I did at the gym. To give you a better understanding of how to keep in shape during quarantine, here is a list of simple exercises to do within the comfort of your home. Forewarning, these exercises may not be something you are used to, but I guarantee they are just as effective as using the expensive equipment at your gym(s).
Doing a set of pulse lunges while watching T.V. isn’t the worst way to keep in shape during the stay-at-home order. Move the coffee table, ottoman, or dog and set yourself in the center of the room. Stand with your feet together before taking a large step backward (use whatever foot you want) and go into a lunge position. Lower your back knee to where it is barely touching the floor. Lift to flex your but muscles then lower down. Now, pulse up and down in that position for how many reps. Switch sides once you’re finished with your reps.
Jumping jacks! Set yourself in the center of the room and start jumping. As you jump, and your feet spread apart, swing your hands up, above your head. After jumping again, lower them back to your side, bringing your feet back together as well.
Spread your feet shoulder-length apart. Keep your chest up. Now, sit back and down like you’re sitting in a chair. Now walk to and from the walls of the room as many times as you deem necessary. You can’t go wrong with a squat. Nevertheless, a squat walk to keep yourself in shape.
Stand with your feet shoulder-width apart. Jump with your hands up. Once you land, instantly put your hands on the ground and push your legs back into a plank position. Do a push-up, then bring your knees to your chest. Now stand up and repeat. Burpees are famed for their full-body effect. Working everything from your legs, but, core, and arms. Even if this is the only exercise you do, it’ll do the job to keep your but in shape.
Lie down on your back. Bend your knees and place your feet firmly on the floor. Cross your hands on your opposites’ shoulders (Wakanda). Now for the hard part. Curl your upper body up to your knees. You can add a twist to make it more challenging for yourself. You may think sit-ups don’t do much for your body. All you do is bring your upper body to your knees. Simple, right. When you bring yourself up to your knees, you’re engaging your abdominal core muscles. Strengthening and toning them every time you curl yourself up. Do 50 of those every day and there’s no way you won’t be out of shape.
Remember the position for sit-ups? You’re going to get in that position again for crunches. Only this time, you won’t bring yourself up to your knees. Instead, you’re going to contract your abs. Inhale. Then exhale as you lift your upper body as far as you can. Keeping your hands on your opposites’ shoulders or behind your ears. If you want to challenge yourself, lift your legs straight up. Keep them up and start reaching for each foot with your opposite hands. Think of it as trying to touch your toes or practicing throwing a punch.
For this on-the-ground exercise, you’re going to lie down on your back. Extend both your legs and arms. Your arms should be alongside your hips. Lift your feet a couple of inches off the ground. Now, keep your legs straight and raise one leg higher than the other then switch. You want to perform this exercise at a fast pace. Be sure to engage your core while doing this. At some point, you’ll have no choice but to.
Do you recall the position for the squat walk, because you’re going to be in that same position? Only this time, instead of walking from wall to wall, you’re going to jump explosively with both hands and legs extended while in the air. When you land, you will position yourself back into a squat position. Your core and legs will be equally engaged and feeling the “good pain.”
If you’re like me and haven’t focused on your arms in a while, then this next exercise is going to hurt. Grab a chair, table, or whatever hard and stable surface you have available. Place your hands behind you, on the surface. Pretend you are sitting in a chair, except extend your legs farther than your knees. Extend your arms with a slight bend at the elbow. Now, slowly bend your elbows to lower your body down to the ground. Except do not allow yourself to touch the ground. When you lower your body, try to make your figure become a 90-degree angle. Trust me. You’ll be feeling the burn in your arms in no time.
Skater boy or skater jump is a cardio exercise that focuses on your legs, core, and glutes. The exercise involves jumping in pattern and shifting your weight from one side to the other. This jump pattern is what creates the skating rhythm. Hence, skater boy. To perform this exercise, stand with your legs hip-width apart. To initiate the jump pattern, bend one leg behind the other. Now, using your front leg, leap to the opposite side of where you’re standing. Amid your leap, shift your weight to the other side of your body (the side towards you’re jumping to. When you land, land with the front leg behind you, and the back leg now upfront. I know it sounds confusing, but you’ll get the hang of it once you start to do it.
Get on all fours, with your hands directly under your shoulders and your knees under your hips. Make sure your back is flat. Now, pick one leg and slowly lift it back and up toward the ceiling. When you bring it back down, return it to the position it was in before. Do not let your knee touch the floor. Keep lifting your leg as many times as you rep. When you’re done, switch legs and repeat the same action. If you want to switch things up, extend your leg when you lift it back and up.
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