By Elliot Fisher MS, ATC, CSCS, PES
It’s been a couple of weeks since the gyms have closed and it will probably be a handful of weeks before they reopen. Hopefully everyone has been getting in some type of physical activity in, either walking, running, home workouts, etc. In this blog we’ll look at some great ideas for home workouts!
Good Home Exercises
Some exercises are really great at building muscle and burning calories even with minimal to no equipment! Here are some bodyweight exercises that are great during the shutdown:
- Lunges
- Step Ups
- Squat Jumps
- Push Ups
- Pull Ups
- Burpees
- Sit Ups/Other Ab Exercises
If you have equipment at your home such as bands, dumbbells, a barbell, or any form of exercise machine these are also great options while staying at home.
Intensity Techniques
While working out at home, it’s still important to make the workouts challenging. Some intensity techniques to make exercises harder include:
- Slow Tempo – slow down the exercise, this will make the exercise more challenging because you have to control the exercise rather than using some momentum
- High Reps – when working out at home with lighter weights don’t do sets of 10 or 12, do sets of 20 or 30 or at least enough to make sure each set is tough
- Pause Reps – pausing the exercise at the top/bottom/middle of the range of motion can make an exercise much more difficult. Some examples may be pausing a couple seconds at the bottom of the squat, or pausing half way up on a push up, or pausing at the top of a pull up
Cardio
If you don’t do much cardio right now this is a great time to work on it more. This can include going out for walks more, going for a job, or doing some circuit training like burpees and jumping jacks.
Hopefully these tips help, leave a comment below if you have other ideas on home workouts. We are also offering virtual training for members who want to workout during the stay home advisory!
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