I know with everything closed down right now and everyone stuck inside during the global coronavirus pandemic, a lot of people are struggling to figure out how to stay active when they can't leave their house or their fitness classes are canceled, so I thought I'd share a simple workout you can follow in your house to get in a solid cardio and strength workout. The workout can do done in 20 min or about 30 min if you add in the warm-up and cool-down. Try it out and let me know what you think!
Warm-up:
I made a video to show how to do all these in case anyone is not familiar with these exercises. Disclaimer: I'm not great at jumping jills due to shoulder inflexibility! You may want to search for another video for that one or skip the arm part.
Workout: Do two cycles of this for 30 sec each exercise. Rest between exercises should be no more than 30 seconds. Try 15 sec if you want to make it harder. You can also increase or decrease the length of each exercise to make it harder or easier. If you're not sure how to do all these exercises, you can refer to the video demonstrations in this playlist I put together. If you don't have an exercise band or any weights at home, try using a full bottle of laundry detergent or filling an empty one with sand or water or putting heavy books in a bag or finding something else heavy to use.
Post Workout Stretching: Hold each stretch for 30 seconds.There are demos of each stretch on this playlist.
Warm-up:
- Jumping Jacks- 30 sec
- Walking March - back and forth across the room or 30 sec in-place
- Jumping Jills- 30 sec
- High Knees- back and forth across the room or 30 sec in-place
- Butt Kicks- back and forth across the room or 30 sec in-place
- Side Shuffle with Arm Swing - back and forth across the room or 30 sec in-place
- Front Leg Swings- 10 each side
- Side Leg Swings - 10 each side
- Neck Circles- 10 each direction
- Arm Circles- 10 each arm, each direction
- Hip Circles- 10 each direction
- Knee Circles- 10 each direction
- Ankle Circles- 10 side, each direction
- Walking Knee Hugs- back and forth across the room or 30 sec in-place
- Walking Quad Pull-backs- back and forth across the room or 30 sec in-place
- Toe Touches or Scoops- back and forth across the room or 30 sec in-place
- Front Eagles- 10 each side
- Back Eagles- 10 each side
I made a video to show how to do all these in case anyone is not familiar with these exercises. Disclaimer: I'm not great at jumping jills due to shoulder inflexibility! You may want to search for another video for that one or skip the arm part.
Workout: Do two cycles of this for 30 sec each exercise. Rest between exercises should be no more than 30 seconds. Try 15 sec if you want to make it harder. You can also increase or decrease the length of each exercise to make it harder or easier. If you're not sure how to do all these exercises, you can refer to the video demonstrations in this playlist I put together. If you don't have an exercise band or any weights at home, try using a full bottle of laundry detergent or filling an empty one with sand or water or putting heavy books in a bag or finding something else heavy to use.
- Jumping jacks
- Push-ups
- Body Weight Squats (or if you workout regularly and want this harder, try squat jumps)
- Plank (or try up-down plank or chicken wings to make it harder)
- Alternating High Knee Step-ups
- Incline Table Pull-ups (if you don't have a suitable table, try dips instead)
- High Knees in-place
- Russian Twist
- Mountain Climbers
- Band Rows (or substitute dumbbell bent-over rows if you don't have a band.)
Post Workout Stretching: Hold each stretch for 30 seconds.There are demos of each stretch on this playlist.
- Arm across chest
- Arm overhead
- Quad stretch
- Seated Hamstring stretch
- Butterfly
- Pulsed Hip Flex
- Supermodel
- IT Band Stretch
- Straight Leg Calf Stretch
- Bent Knee Calf Stretch