Well, with the Corona Virus spreading and gyms closing, while it may seem like a huge impact on your gains, people tend to forget that you can have fun workouts at home. While of course a gym is optimal, times like this are bigger/more important than your bicep curls. Today, we are going to look at some exercises you can do at home to keep yourself sane and in shape while you practice social distancing.
It’s important to remember that this will pass, and the gym will always be there. Until then, there are other aspects in life that you can work towards. With that said, let’s take a look at what exercises we recommend you do at home to keep yourself on track.
Air Squats (holding onto something heavy optional)
This is a no brainer, and you will see every person on the internet recommend these. Squats are the king of exercises, or many refer to them as that way. Air Squats can be done anywhere at any time, and don’t require a squat rack. If you want more of a challenge, simply hold onto something heavy and do Goblet Squats.
Like Air Squats, Reverse Lunges can be done anywhere as well, and you actually don’t need too much space. Simply stand in a spot, Perform a lunge, get back into place, and repeat. If you have weights at home to add they can certainly help.
Of course, this is probably the first thing that came to mind when you thought of a home workout for the upper body. Push Ups are great, and although you may need more of them to get a good workout in, they should be good for the majority of you. You can also make them harder by doing different variations, such as One-Hand Push Ups, Wide Push Ups, Diamond Push Ups (great for you triceps!). Get funky with it and make it fun.
Of course, we understand that not everyone has this option in their house or backyard. If you do have a pullup bar at home (you can get them at an affordable price), they may be the only back exercise you need for the few weeks of quarantine.
Face Pulls (with bands)
It should be no surprise to see this on the list. Face Pulls are a staple in our routines, as they are great for you upper back and especially your Rear Delts. Since we’re assuming you don’t have a cable machine at your house, we suggest you simply go out and grab a resistance band. You can easily wrap this around something in your house, such as a pipe or door, and bust out some Face Pulls to keep your shoulders healthy.
Now you will have to be careful where you do these, but if you have a sturdy enough chair or counter, they can be great. There are more places to Push Ups, but if you can do Dips, your Triceps will thank you.
Standing Shoulder Presses/Lateral Raises/Bicep Curls with Resistance Band
If you have a set of dumbbells at home these are a no brainer. However, if you don’t, we suggest grabbing a resistance band. You can put them around something sturdy or simply stand on the band itself. You can do these three exercises (as well as some others) all while standing in place. Up the intensity by super-setting them or even tri-setting them.
Crunches/Planks/Lying Leg Raises
Training abs can also keep you occupied, and the three above exercises are simple, effective, and can be done anywhere in your home. Also, depending on how well-trained you are, there are many other exercises out there for abs. These 3 are just the easiest to go with.
Standing Calf Raises
Finally, we can’t forget about calves. This one shouldn’t really be a surprise. Simply balance yourself on a wall, and raise your body with your calves. You can also do Single Legged Calf Raises if you need to up the intensity.
While the shutdowns suck, hopefully we have given you ideas on what you can do from home to pass the time. Remember, your gains will jump right back once your gym opens up again. With that said, you can still find ways to keep yourself healthy and sane.
It’s important to remember that these times will pass, and you will be back to the gym. Until then, please think of your loved ones and don’t be stubborn. Practice good hygiene, eat a healthy diet, and simply enjoy the time off. Working out is about bettering yourself, and there are plenty of other ways to better yourself as you wait for this storm to pass.
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