Thanks for doing your part to help flatten the curve by practicing social distancing!
The gyms may be temporarily closed and you’re stuck at home, but that doesn’t mean you can’t continue to pursue your exercise goals! You can get a great workout in the comfort of your own home. As we mentioned in one of our past blog posts about the best apps to download, the Nike Training Club app is a great tool to utilize as well.
The grind doesn’t stop! Let’s get it fam!
Small spaces can be tough.
I come from the camp of not having much space to get a home workout in, so we’ll give you some ideas of how to get that work in regardless of what your home workout set up may look like. Whether that’s a garage, a living room, a bedroom or your backyard; we’ll make it work!
Tip: It always helps to wear your regular gym clothes so you feel locked in and focused. Make sure you’re wearing your workout shoes so you have enough support for your feet and legs.
Here are some warm up ideas!
- 30 Jumping jacks
- Running in place for 30 seconds
You can do two or three sets to get the blood flowing and heart rate going. Modify to your fitness level as necessary.
Strength + Cardio
Here’s a workout that will be a combination of strength and cardio exercises that will give you a good sweat if done at a high intensity.
- 20 High Knees
- Engages: core, legs, and can help improve coordination.
- 20 Jumping Jacks
- I know this was in the warm up, but it’s a great exercise to add this workout that will keep your heart rate high.
- Engages: shoulders, hip flexors, and quadriceps
- 20 Body Weight Squats
- Engages: glutes, hamstrings, quadriceps, and calves
- 10 Burpees
- Targets: arms, chest, quads, glutes, hamstrings, and abs
- 10 Lunges
- Targets: calves, quadriceps, hamstrings, glutes, and core
- 10 Pushups
- Targets: chest, triceps, shoulders, core, and hips
- 10 Mountain Climbers
- Targets: arms, shoulders, quads, and core
- 1 Minute Planks
- Engages: shoulders, core, and many leg muscles
Try to do 2-3 sets of these exercises with about a 30 second to one minute rest in between. Depending on your fitness level, you can add or subtract sets or reps as necessary. You can also have shorter or longer rest between the sets. Modify this workout for what is best for you but remember to challenge yourself and have fun! If you can do more than 20 squats, go for 30! Can you do more than 10 pushups? Go for 20! Keep it fun and try to keep count of how many you did for each set and add more reps for each additional set!
Working Out With Weights
Weights always add a number of benefits: building muscle, burning fat, and overall difficulty. If you have them, definitely add them to this workout.
If you don’t have any dumbbells or weights, you could try squats with a liter-sized water bottle in each hand. Or for something a little more difficult and fun, you try squatting while holding a case of water bottles over your head.
If you have access to stairs, then you could try running up and down the stairs at a high intensity. You’ll definitely get a good sweat in adding those exercises to your daily workouts!
If you’re stuck at a desk all day and doing remote work, remember to get up to take some breaks! Maybe try having a small water bottle so that you have to get up and re-fill it often or even doing some push ups or air squats at the top of every hour. Your body definitely can still fatigue from sitting and working on a computer all day so it’s important to get some stretching in!
Here are some stretches you can try:
- Standing Toes Touches
- Position your feet as close as possible and bend over. Try and reach your toes. Try to stretch as far down as possible but also be careful not to pull too much. This will help stretch out your hamstrings and lower back, which is important if you’re sitting at a desk all day.
- Quadricep Stretch
- Back in school, we used to call this the flamingo. Just like a flamingo, while standing bend your knee back by grasping your ankle with one hand. This will help stretch your quadriceps and lower back.
- Standing Knee Hug
- Just like the flamingo stretch, you’re going to be standing on one leg during this stretch. Instead of pulling your leg behind you, pull your knee to your chest. Essentially hugging your knee. Switch legs as necessary.
- Cross Body Shoulder Stretch
- While standing, grab one arm above the elbow with your opposite hand and pull it across your body toward your chest until you feel a stretch in your shoulder.
- Overhead Triceps and Shoulder Stretch
- While standing, bring one arm overhead and drop your forearm behind you. With your opposite hand, grab your bent elbow and pull gently. You should feel the stretch in your shoulder and the back of your arm. Switch arms as necessary.
Try to hold these stretches for about 30 seconds. You can always re-visit the same stretches multiple times so that you can get a good stretch in. Stretching will help reduce fatigue, improve your posture, increase blood circulation, and it’ll give you a nice break away from a screen!
We hope that these exercises help start or add to your home workout journey!
Exercising and staying active daily will help bring some normalcy to this current situation. Keep grinding, stay active and have fun! Share your tips for staying active and healthy while at home in the comments below!
Thanks for your support, we at Modern Gents appreciate you endlessly! Be sure to check out the rest of our At Home With Modern Gents series for more tips, tricks, and activities for quarantine life.