With the onset of COVID-19, many places, including gyms, have shut down until further notice. Concerns about exercising in public due to potentially being in close proximity with others who could be asymptomatic are understandable at the moment and having a place to exercise free of any potential exposure is an optimal course to pursue. Here are a few basic yet very effective workouts that can be done in the comfort of your own home.
Alternating Narrow and Wide Pushups*-Start in a high plank with hands directly under shoulders (A). Lower into a push-up, keeping elbows close to sides of body (B). Push back up to “A,” and then move right hand out to side so that hands are wider than shoulder-width, centering torso over hands; lower into a push-up (C). Push back up; then return hands to “A.” Repeat the narrow push-up again. Once you return to “A,” move the left hand out to the side, with hands wider than shoulder-width apart and torso centered; lower into a push-up. Continue alternating for 90 seconds.
Beast mode leg extensions*-Start on all fours with wrists stacked under shoulders, knees under hips, and toes tucked; lift knees (A). Maintaining this position, reach your right heel up (B). Return to “A,” and then do two more reps. Switch to your left side without dropping the knees; do three reps. Continue alternating for 60 seconds.
Supine core extension*-Lie face up. Bring knees and elbows to midline of body to touch; lift head (A). Keeping core tight, extend legs and arms out, coming into a hollow hold with shoulders and legs lifted and tailbone tucked (B). Return to “A,” and repeat. Continue for 60 seconds.
These workouts that target major muscle groups are a great way for you to get in the habit of exercising on a regular basis in the comfort of your own home. As always, please consult with your healthcare provider before making any changes to your dietary, medical or exercise regimen.
*Sources-https://www.health.com/fitness/small-space-body-weight-workout