On Lockdown: Here’s How to Workout From Home

 March 18, 2020|  Lauren

Stuck inside these days? Now that the gyms are closed, it’s time to adapt your workout for home base. This workout will keep your energy and motivation up during this challenging time. Remember it’s important to get our blood moving, it helps deliver oxygen through the body and to the brain. Exercise also helps release feel good endorphins that will improve our mood too. The following is two circuit workouts: one for the lower body and one for the upper body. These workouts can be completed with your own bodyweight, or a few simple things you can find at home. After you have completed one full circuit, without breaks between exercises, take a short break and repeat again. Do at least 3 sets of each circuit.

Workout 1: Lower Body

Bodyweight Squats – Stand with your feet shoulder width apart. Lower your bodyweight, pushing your butt back, as if you were going to sit on a chair. Lower your legs till your quads are parallel with the floor; then push through your heels back to start position. Complete 15 reps.

Split Leg Lunges – place one foot in front and one leg to the back, so your legs are split. Then lower your body, until your front quad reaches parallel to the floor. Be sure to keep your upper body straight, chest up, shoulders back! Don’t slouch. Repeat 15 times, then switch legs and do it again.

Jump Squats – Stand with your feet shoulder width apart, pushing through your heels, explode up from a squat position, straightening your legs. When landing, go back into a low squat position, then repeat, exploding again through your heels and jumping up. Repeat at least 15 repetitions.

Chair Step Ups – Find a stable chair that will support your weight. Stand in front of it and step up with one leg to a full extension. Slowly lower back down, placing your foot back on the floor. Repeat 15 times, and then repeat using the other leg. Be sure to keep your chest up, shoulders back and core tight!

Hip Thrusts – Place your back on to the end of a couch or bed, lying flat with your core tight, with your legs out in front of you and feet firmly planted on the floor shoulder width apart. Lower your hips and butt, keeping your core tight. Then lift them back up, squeezing the glute muscles. Repeat 15 times.

Workout 2: Upper Body

Water Bottle Rows – Pick the appropriate water bottle weight; feel like a challenge use the five-gallon water cooler jug. That’s about 18 kilos of weight. Bend at the hips into a slight squat position in front of the water bottle. Grab it, with one hand on the bottleneck and one at the base. Keeping knees slightly bent and hips back proceed to bring the water bottle toward your body, into your abs. At the same time squeeze your shoulder blades together, keeping your chest up and shoulders back.

Push-Ups – probably the most standard bodyweight exercise there is and for good reason. This exercise works the muscles of the chest, back, triceps and the core! Get on the ground in a plank position, lower your bodyweight till you have a 90- degree bend in your elbows, pause and push back up. Keep your core tight and don’t let your abs sink or your butt lift! Too difficult? Go on your knees. Perform 15 reps!

Dips – Find a sturdy chair that will support your weight. Sit on the chair, and place your hands on either side of your legs. Lift your bodyweight and push your body out in front of the chair. Legs should be straight out in front of you or bent if too difficult. Lower your weight using your arms, until you reach 90 degree bend in your elbows. Push back up to start position and repeat at least 15 times.

Towel Curls – Get a small hand towel, place under your knee and grab either end of the towel with your hands, slowly lift your knee, balance is key! Curl up bringing your arms toward your body. Not only will you work your arms, but also your core! Curl for 10, then switch legs and do it again.

Planks – Place your hands on the ground, directly under your shoulders, slightly wider than shoulder width. Ground your toes into the floor and squeeze the glutes and core to stabilize your body. Keep your neck in a neutral position, head should be in line with your back. Hold for 1 minute. Want to make it more challenging; move up and down from a forearm to a straight-arm position.

 March 18, 2020 | Lauren

About the Author

Lauren Jacobsen is the Director of Nutrition for Kcal Brands and the Head of Fuel Up. Lauren has over 15 years of experience in nutrition and supplementation focused on physique athlete development. Lauren is also a former IFBB competitive figure athlete, and long time contributor to fitness magazines worldwide.

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