Are you bored out of your mind while being stuck at home during quarantine? Do you want to get out and exercise, but all gyms and classes are closed? Don't worry; we have at-home exercises you can do during quarantine! Simply pick your exercise style for the day, and follow our circuit!
Cardio Day:
When you are stuck at home, it is vital to get your heart rate up so that you don't turn into a couch potato. Follow this routine:
1 min high knees (slow)
1 min jogging in place
1 min jumping jacks
1 min burpees
1 min butt kicks
1 min squat jumps or star jumps
1 min rest and water
Repeat 3-5 times
Stretch before completion
Arm Day:
Lifting the remote to pause the TV does not count as an arm workout. Follow this no-equipment arm circuit to keep those arms defined!
30 seconds arm circles
30 seconds arms circles (other direction)
20 standard push-ups
20 chair dips
10 military push-ups (elbows pressed against the body)
10 triangle push-ups
30 seconds plank hold
1 min rest and water
Repeat 3-5 times
Stretch before completion
Leg Day:
You may not be moving around as much during quarantine, but that doesn't mean you can't give your legs an excellent workout! Follow this routine to keep your legs in shape.
1 min jumping jacks
30 seconds burpees
1 min squats
30 seconds high knees
1 min right lunges
1 min left lunges
1 min squat jumps
1 min rest and water
Repeat 3-5 times
Stretch before completion
Ab Day:
Summer is coming, which means we need to get those abs beach ready! Follow this circuit for a killer workout!
20 knee-ups
20 bicycles crunches
20 flutter kicks
30 seconds right side plank
30 seconds left side plank
20 windshield wipers
10 leg lifts
Plank hold for as long as you can!
1 min rest and water
Repeat 3-5 times
Stretch before completion
Flexibility Day:
Gaining muscle and definition is essential, but so is flexibility. Taking the time for deep stretches will not only improve your overall fitness, but it will help to prevent injuries. Remember when stretching to breathe deeply, gently rock as you stretch instead of remaining static, and don't push to the point of pain; know your limits and stretch carefully.
1 min jumping jacks
30 seconds inchworm walkout
Quad stretch
Toe touch
Calf stretch
Butterfly stretch
Knee to chest stretch (twist to touch knee to floor on either side)
Downward facing dog
Upward facing dog
Shoulder stretch (use a wall for opposite stretch)
Tricep stretch
Wrist stretch
Side to side neck stretch
Add is any other stretch that your body needs
Repeat as necessary to get out any extra kinks
You GOT This!
You can do these easy at-home workouts in just 20 minutes! Remember, if they are too hard or too easy for you, you can add or subtract some of the reps to suit your needs. As long as you are working up a sweat and feeling the burn, you are on the right track to staying fit during quarantine.