Following workout routines at home are very effective in providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system.
WORKOUT NUMBER 1
Equipment Needed:
- Couch
Instructions:
1. Complete exercises 1-5 in sequence.
2. Rest for 1-2 minutes after completing exercises 1-5.
3. Repeat the sequence 3-5 times.
Exercises:
1. Hip Thrusts (20 reps):
- Place feet shoulder-width apart on floor, back on couch.
- Hinge at the hips, moving them toward the floor.
- Using your glutes, bring hips up toward ceiling again.
2. Bear Crawl Burpees (10 reps):
- Start standing, walk hands out to pushup position, pushup.
- Walk hands back to feet.
- Jump.
3. Shoulder Taps (20 reps):
- Pushup position.
- Touch R hand to L shoulder, back to starting position.
- Switch and repeat.
4. Supermans (15 reps):
- Lay on stomach with arms outstretched in front.
- Simultaneously raise arms, trunk, and lower body.
- Lower back down and repeat.
5. Leg Lowers (15 reps):
- Lay down on floor with head and shoulders resting.
- Legs are straight and positioned up toward the ceiling (90 degree angle).
- Lower legs down to hover 2" above the ground, Raise back to starting position.
WORKOUT NUMBER 2
- Equipment Needed:
Couch
- Instructions:
Complete exercises 1-6, rest for 1-2 minutes, and repeat 3-5 times.
- Exercises:
1. Lunges (30 reps):
Starting Position:
1. Stand with your feet hip-width apart, with your dominant foot forward and your other foot backward.
2. Keep your back straight, shoulders relaxed, and core engaged.
3. Look forward and keep your chin up.
Descent:
1. Take a large step forward with your front foot.
2. Lower your body down into a lunge, keeping your front knee at a 90-degree angle.
3. Keep your back knee almost touching the ground, but not quite.
4. Keep your weight evenly distributed between both legs.
Push-Through:
1. Push through your front heel to return to the starting position.
2. Bring your back foot forward to meet your front foot.
3. Stand up straight and repeat with the other leg.
Key Points to Focus On:
1. Keep your front knee behind your toes: Avoid letting your knee extend past your toes.
2. Keep your back knee almost tou koching the ground: This will help you maintain balance and engage your core.
3. Keep your weight evenly distributed: Avoid putting too much weight on one leg.
4. Engage your core: Keep your core muscles tight to maintain balance and stability.
Tips and Variations:
1. Alternate legs: Switch legs with each rep to work both legs evenly.
2. Use dumbbells or weights: Add weights to increase the intensity of the exercise.
3. Try walking lunges: Walk forward with each lunge, alternating legs.
4. Try stationary lunges: Perform lunges in place, without walking forward.
Remember to listen to your body and adjust the exercise as needed. If you experience any discomfort or pain, stop the exercise immediately.
2. Burpees (10 reps):
Starting Position:
1. Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
2. Keep your back straight, shoulders relaxed, and core engaged.
3. Look forward and keep your chin up.
Drop Down:
1. Drop down into a squat position, placing your hands on the ground in front of you.
2. Keep your back straight, engage your core, and lower your body down until your hands touch the ground.
Kick Back:
1. From the squat position, kick your feet back into a plank position.
2. Keep your hands shoulder-width apart, engage your core, and keep your body in a straight line from head to heels.
Push-Up:
1. Lower your body down into a push-up, keeping your elbows close to your body.
2. Push back up to the plank position.
Quick Return:
1. Quickly return your feet to the squat position.
2. Stand up from the squat position.
Jump Up:
1. Jump up in the air, extending your arms overhead.
2. Land softly on the balls of your feet.
Key Points to Focus On:
1. Keep your core engaged: Engage your core muscles throughout the exercise to maintain stability and control.
2. Keep your body in a straight line: Maintain a straight line from head to heels during the plank and push-up positions.
3. Land softly: Land softly on the balls of your feet to reduce impact and prevent injury.
Tips and Variations:
1. Start slow: Begin with a slow and controlled pace, increasing speed as you become more comfortable with the exercise.
2. Modify the push-up: If you're new to burpees or struggle with push-ups, modify the exercise by removing the push-up or using knee push-ups.
3. Add weight: Add weight to increase the intensity of the exercise.
4. Try single-leg burpees: Perform burpees on one leg to increase the challenge and improve balance.
3. Good Mornings (20 reps):
- Stand on ground with hands behind your ears.
- Slowly lean trunk forward while hinging back at the hips, keeping a straight back and relatively straight legs.
- Once you feel a stretch, reverse the movement slowly back to standing and repeat.
4. Bird Dogs (20 reps):
- Get on all fours.
- Simultaneously raise L arm in front and R leg in back. Return to all fours.
- Complete 10 and then switch to R arm and L leg.
5. Decline Couch Pushups (10 reps):
- Put your feet on the couch and hands on the floor.
6. Hollow-Body Hold (30 secs):
- Get on the floor.
- Keeping only your butt on the ground, hold both your feet and upper body 6" from the ground, engaging your abs.
WORKOUT NUMBER 3
- Equipment Needed: Couch, Small Table, 1 weighted object
- Instructions:
Complete exercises 1-6, rest for 1-2 minutes, and repeat 3-5 times.
- Exercises:
1. Couch Squat Jumps (20 reps):
- Sit on edge of couch with feet on the floor.
- Jump up, driving through the heels.
- Return back to the couch and repeat.
2. Dips (20 reps):
- Use coffee table to place your hands.
3. (No exercise listed)
4. Plank "Down-Down-Up-Up's" (20 reps):
- Get into a plank position (on hands).
- Bring R elbow down, L elbow down (now in plank position on elbows).
- Put R hand down, L hand down, returning to original plank. Repeat on L side.
5. Lying Hip Abduction Raises (50 reps per side):
- Lie on your side with legs outstretched.
- Raise top foot several inches and return back down. Repeat 25 times and then switch sides.
6. Russian twists (40 reps):
- Use weighted object.
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