Today’s global COVID-19 pandemic has left us all locked up in our homes with most businesses and schools closed down. Gyms, both commercial and community, as well as most recreational parks are also closed, leaving many of us scrambling for ways to burn off pent up energy and excess stress. Many Americans start their day with time in the gym, with machines, weights and props to take their workouts to the next level and don’t have the same advanced set ups at home as they do at the commercial facilities. So– it is time to get CREATIVE!
There are a great deal of home exercises that you can do with no equipment! If you’re feeling strong (or brave) you can get crafty with items you likely have lying around the house. If you happened to just make a (scary) trip to the grocery store? GOOD- don’t unpack those canned goods, yet… we have a use for them!
Optional Homemade Equipment:
Gallon water jug(s) ~ 8lbs
Gallon Paint Can ~ 12 lbs
Backpack filled with books or cans ~ 5-20 lbs
Duffel bag filled with books or cans ~ 10-30 lbs
Paper grocery shopping bags filled with cans ~5-20 lbs
These household items are a great stand-in for gym equipment and can even be fun if you have kids at home! (I don’t know why kids love the novelty of “playing” with household items, but boy do they think it’s a good time.)
We’ll divide up our exercises into body groups so you can try out a different set each day or mix and match for a full body circuit.
In the last few weeks we have all mastered the “Work From Home”… now let’s master the WORKOUT From Home!
Let’s get started!
Legs:
Wall sits 3×60 second holds – no weight or place any of the homemade weights on thighs
Goblet Squat 3×15 – no weight, water jug, or paint can
Step Ups 3×15 per leg – no weight, water jugs, paint cans, or weighted backpack
Walking lunges 3×20 – no weight, water jugs, paint cans, or weighted backpack
Side Lunges 3×15 per leg – no weight, water jug, paint can, or weight backpack
Single Leg Deadlift 3×15 per leg – no weight, water jug, or paint can
Glute Bridges/Hip Thrusts 3×15 – no weight or any homemade weight on hips
Fire Hydrants 3×15 per leg – no weight
Upper Body:
Bent Over Rows 3×15 – water jugs, paint cans, weighted duffel bag, or grocery bags with cans
Bicep Curls 3×15 – water jugs, paint cans, grocery bags with cans
Overhead Tricep Extensions 3×15 – water jug, paint can, or grocery bags with cans
Lateral Shoulder Raise 3×15 – water jugs or grocery bags with cans
Shoulder Press 3×15 – water jugs, paint cans, or grocery bags with cans
Push Ups 3 x 15 – no weight
Abs:
Planks 3×60 second holds – no weight
Bicycles 3×30 – no weight
Reverse Crunch 3×20 – no weight
Cardio:
If you live in Florida or California like we do, it might be too hot to run or bike outside. Here are some HIIT (high intensity interval training) alternatives to traditional cardio that you can do just about anywhere. We recommend adding one of these on to the end of your home workout for the best fat burning results.
Jumping Jacks – 5 x 60 seconds
Jumping Squats – 5 x 20
Burpees – 5 x 20
We hope these exercises will help to keep you occupied, motivated, and feeling accomplished during these trying times. Please tag us in any of your home workout pics or videos, we love to share in the positive energy!