During times like these, it is so easy to get caught up in anxiety and maybe even depression as we have to stay inside. Forgetting about working out since the gym is closed? It’s also just as easy to get caught up in Netflix and Disney+ for hours with only taking a break to get up and grab a snack. However, that’s how you fall deeper into those not so great feelings. It’s more important now than ever to get up and get your body moving.
Working out is not only good at keeping your muscles, heart, and body healthy and happy, but it also kick-starts your immune system (something we could all use right now). Moving and working out, even if it’s a little bit every day, can also really improve your mood and with increased endorphins–your happiness and confidence as well. These exercises require no equipment and are great to do even while watching a movie.
Upper Body
Classic Push Ups 10-20 reps
Triangle Push Ups 10-20 reps
Clapping Push Ups 15 reps
Tricep Dips 20 reps
Lower Body
Squats 20-30 reps
Sumo Squats 20-30 reps
Lunges 20-30 reps
Ski Lunge 20 reps
Hip Thrust (using chair or table) 15-20 reps
Calf raises 30 reps
Abs
In and outs 15 reps
Sit ups 20 reps
Mountain climbers 12 reps
Bicycle 20 reps
HIIT
Jumping jacks 1 minute
Jumping lunges 1 minute
Lateral squat walks 1 minute (10 seconds left, 10 seconds right, etc.)
Frog jumps 1 minute
High Knees (fast) 45 seconds
Triangle Workouts: These are designed to feel the burn. You do one move, but you do it so many times it feels like that body part is going to fall off – in the best way possible. A great example of triangle workouts are as follows:
Squats
10 reps/20 reps/30 reps/40 reps/30 reps/20 reps/10 reps
These workouts are great for targeting that area but make sure you focus on form as you get higher in reps so you’re being productive when you actually do the exercises. You can do this with any exercise you want, and if you’re up for the challenge can even do two exercises per rep set.
The workouts/moves I’ve outlined are basic moves that I’ve tried to pair together to hit different muscle groups to give you optimal results. If you’re unfamiliar with any of the moves YouTube has great examples of proper form, just search the exercise “squats”, and you’ll find video tutorials. You can do one group per day, all groups for an all-body workout or can just dip your toes. The whole point is to MOVE your body, get your heart rate up, and be as healthy as possible while staying safely inside.