Updated: Oct 15, 2020
I know you're tired of waiting for coronavirus to end, and you're probably looking for new ways to beat the boredom and get back to being active. I don't know when the parks, gyms, and studios will open back up. No one does.
But don't let that get you down. This is the time to learn new ways to keep fit. Don't lose that form you worked so hard to get just because your favorite gym is closed. Get to work on your body at home.
You're probably thinking, "but working out at home is not the same as going to the gym." Or, "but I don't have the equipment." Or better yet, "I can't get motivated at home." You're right, those are all good excuses.
But they're EXCUSES. Exercising at home has never been easier. Why? Because it's your only option. Plus, because I'm going to serve you simple, quick, and effective exercises to get back into shape, and keep you in shape, through this quarantine.
You don't need any equipment, tools, or much space for this workout. The workout is designed to take about 10-15 minutes, and will work your upper body, lower body, and core. Do all of the exercises, one time a day, for an entire week.
Give yourself 30-60 seconds of rest between exercises. Do the exercises inside, outside, while listening to music, watching TV, and on any surface.
1. Pushups: do as many as you can, until exhaustion. When you can't push anymore, drop to your knees and keep going until you can't lift your chest off the ground. Remember to pull your belly button tight to your spine and keep your head up to avoid neck strain (look up to prevent pulling your head forward).
2. Plank: hold a plank until you can't hold anymore. And when you can't hold anymore, drop to your forearms and continue to hold until you give up. Just like the pushups, keep your head up to avoid neck strain. Your hands should be positioned below your shoulders.
3. Lunges: from a standing position, take a step forward with your right leg, keeping your left foot stationary. Return to a standing position, and repeat with your left leg. Do this until exhaustion. View a proper lunge here: https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge#how-to-do-it
4. Tricep Dips: do as many as you can do until you can't do anymore. Place your hands slightly behind you, fingers forward, hands shoulder width apart. Most people like to use a bench or chair, which you can do. You can also do these on the ground. Whatever is most comfortable. Stop if you feel pain in your shoulders. If you're unsure how to do tricep dips properly, follow the guide here: https://www.wikihow.com/Do-Tricep-Dips
5. Mountain Climbers: get into a plank position, and pull your right knee to your chest. Return to the plank position, and repeat with the left leg. Pump your legs slowly, or fast, until exhaustion. Check out how to do standard mountain climbers here: https://youtu.be/nmwgirgXLYM
6. Squats: stand with your toes pointed forward and legs spread slightly wider than your shoulders. Lower your body so your thighs are parallel to the floor. Stand back up. Do this as many times as possible. It's ok if your legs shake; that's normal.
Count how many reps you do on each exercise. I recommend you log the quantity each day, and see how you improve through the week.
Pro tip: resist your body weight going down. All exercises are designed to work your muscles both with the push or pull, and the return. Work your muscles the full cycle of the exercise.
Need more: check out my go-to fitness app, Workout Trainer, for preset workout routines: https://www.healthyhabitsforbusypeople.com/post/my-go-to-for-quick-easy-heart-pumping-exercises