We understand that the gym is your sanctuary. It’s more than a room filled with equipment, fast-paced music, and energetic personal trainers pushing you to do your best. It’s a safe space that has helped you lose weight, shed a few inches, build enviable muscles, and on some days lift heavy loads to relieve stress at work and release an unnecessary chain of e – emails from your boss.
Yes, we have all been there! But from this point on, social distancing is the need of the hour.
The purpose of social distancing is to hinder the spread of the coronavirus, not your personal growth, so if you feel that not being able to go to the gym – especially if you’re new to the gym – is an excuse to stop working out, so let us just throw that thought away right now and tell you that the gym and a personal trainer yelling in your face “drop you and give you another set” are just psychics. It is your own will that supports you during a workout.
Below we’ve created 10 Home Full Body Workouts to help keep you on track until the gyms reopen and you can start clearing up your trainer’s playlist ( again!).
10 easy, equipment-free home workouts to start your day with:
1. Jumping jacks
Jumping jacks are a great cardiovascular exercise to get your body and heart racing. It’s a full body workout that you can do anywhere, including the bedroom and the balcony. Start by standing up straight – feet together and arms resting at your sides, then start to jump with your feet apart and simultaneously bring your hands above your head – as if you are clapping yourself! Do 15 reps in 3 sets.
2. Get on a chair
Now that you have blood flowing, place a chair in front of you to start 3 sets of chair steps. Step ups are a great way to get toned buttocks and legs. Stand in front of a chair, then step up onto it, one leg at a time, then descend in the same manner. Do 15 reps in 3 sets.
3. Mountain Climber
Contrary to what the name might suggest, mountaineers are really easy to do and don’t really require climbing over a bunch of rocks. Unroll a mat and adopt a push-up position. Start by bending (and bringing) your right knee against your chest – while keeping your left leg straight. Continue changing legs to complete a number of reps of 15 x 3 sets. This routine is great for your legs, arms, and core.
4. Side slits
Work your thighs with side lunges. Start by standing straight with your feet together. Take a big side step to your right and lower your body in the same direction. Make sure your left leg is straight. Return to the starting position and switch sides. Follow this repetition for 3 sets of 15 repetitions each.
5. Ab Crunches
While there are many variations of crunches for perfect abs, 3 sets of crunches, daily, are a great way to work your core. Start by lying on your back, bend your knees and keep your arms straight out in front of you. Slowly begin to lift your upper body off the floor or mat and hold this position for a few seconds before returning to the floor, and repeat. This exercise also helps burn excess belly fat.
Squats and multiple variations of squats are the only ways to create a bubble butt – the kind of rap rappers remember! Start by standing with your feet shoulder-width apart and arms straight forward – in front of you. Then lower your body until your thighs are parallel with the floor. Make sure your knees are extended in the same direction as your toes to perform a squat repetition. Do 15 reps in 3 sets to really feel a burn in your legs.
Of course, this list would be incomplete without a few quintessential push-up reps. Bonus: You’re really in good shape if you can do these 10 push-up variations!
8. Tricep Dips
Bring the chair back for this one. Tricep dips work on your arms and triceps. Start by sitting up straight in the chair, then moving your hips (and forward) from the chair while standing at the edge of the chair seat for support. Then slowly bend and stretch your arms to help your body move up and down. Do 15 reps in 3 sets to really feel a burn in your arms this time!
9. Wall sit
Wall sit is a time-based rather than rep-based exercise. It does wonders for your butt and legs. Start by standing with your back against a wall, then slowly slide down until your knees are at a 90-degree angle. This position is very similar to sitting extremely upright in a chair. Try to hold this position until failure and repeat accordingly.
Finish your full body workout routine by stashing for 25 seconds – 1 minute as you progress. The board is ideal for the core, abs, back and shoulders. Once you have mastered a 25 second plank, you can check out these 5 plank variations for a flatter stomach.