Workout Routine at Home

Keep active in quarantine! Physical activity contributes to both our physical and mental health, especially when you´re stock at home. Therefore, I want to provide a workout routine that you can do at home:

A great bodyweight workout would include squats, push-ups, walking lunges (one with each leg), plank rotations (one on each side) and v-sit exercises (10 reps), in that order and do three to five rounds of this routine with one to two minutes of rest between each circuit.

Squats

Preparation:

  • Stand up with your feet about hip width apart, and engage your back muscles and brace your core.
  • This is the start and end position for each rep.

Movements:

  • With your back straight and core engaged, sit the hips back and bend your knees to lower down into the squat position.
  • Keeping the weight in the heels, straighten the knees and drive the hips back to the starting position.
  • Squeeze your glutes at the top of the squat then repeat

Push-ups

Preparation:

  • Set up in a push-up position with your hands on the floor.
  • Ensure you tuck your hips under, engaging your glutes and lower abs.

Movements:

  • Pull yourself down to the floor slowly, focusing on squeezing your shoulder blades together and stretching your chest.
  • Initiate the movement by tensing your chest.
  • Focus on pushing your hands together to create tension in your chest.
  • Don’t allow your hips to sag and keep your glutes and abs engaged.

Walking Lunge

Preparation:

  • Start by standing straight with a dumbbell in each hand, if you are using them.
  • Your feet should be hip-width apart, your chest up, and your core engaged.

Movements:

  • With one leg take a big step forwards and place the foot flat on the ground.
  • Bend both knees and lower down under control until both your knees are bent at 90° and your front thigh is parallel to the floor.
  • Push through the front foot and bring your back foot forwards stepping straight into another forward.
  • Repeat on the other side.

Plank Rotation

Preparation:

  • Start by lying on your front with your elbows locked out and your palms flat on the floor. Your legs should be straight out behind you.

Movements:

  • Tuck your toes under, engage your abs and lift your hips off the floor so that your body weight is evenly distributed between your palms and your feet.
  • Keep your shoulders directly above your palms and look at the floor.
  • Focus on keeping your abs and glutes squeezed hard throughout so that your body is in a straight line from shoulder to ankle with a neutral spine.
  • Then for each rep, take one palm off the floor, open up the arm, rotate the torso until the arm is fully extended overhead in the ‘12 o’clock’ position, then rotate the body and the arm back down and place the palm flat on the floor, swapping arms to complete the next rep.

V-Sit

Preparation:

  • Lie on the ground with your legs out straight and arms straight and by your sides.
  • This is the start and end position for each rep.

Movements:

  • Keeping your legs straight, engage your core and lift them off the ground. At the same time lift your torso towards your thighs to form a V-shape and reach your hands up towards your feet.
  • Bring your hands up to meet your feet then slowly lower back to the ground and repeat.

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