Workouts

Take Advantage of Quarantine and Get Your Summer Body!

By: Sasha Henry

With the new pandemic, the entire world is basically in quarantine. If you are familiar with the app, Tik Tok, you would see a bunch of trending videos of Tik Tokers releasing their workout plans. As you scroll through these videos, you will either like it to come back to later or just get the idea of exercising, but then never actually act on it. Although you don’t have to flatten your stomach or slim your waist to be beautiful, this is only a suggestion to become more active and increase the understanding and how comfortable you are with your body. Many are burdened with the way they are shaped or the fact that they don’t have these components while others aren’t. The purpose of this isn’t to encourage the ideal body that is portrayed on social media, it is only to help others feel comfortable in their own skin and add exercise to one's daily life, which can never hurt.

While trying to achieve a strong core, many will just focus on crunches. However, this will actually do the opposite of what you want. According to Tik Tok, if you want to slim your waist work on planks. This exercises your transverse abs.

If you're looking to increase your waist, crunches will do the trick by strengthening your rectus abs. This is also for the classic six pack look.

If you're looking to tighten up the top, work the obliques with side planks.

Another way if you are looking to slim down your waist would be the stomach vacuum. Does it work? Try it! All you need to do is take a deep breath in and exhale completely. Then squeeze your abdominal muscles into your back as if you're trying to get into a tight dress, suck in. Hold it for 20 seconds and do this 5-6 times a day.

For many it’s very difficult to fit in a solid workout into their day with schoolwork and jobs, however, these couple of short workouts should be enough for you to squeeze it in when you have some spare seconds.

#1 -

  • 5x20 Lemon Squeezes

  • 5x12 Side Plank Hip Dips Each Side

  • 5x20 Plank Twists

  • 5x30sec Squat Hold

  • 5x15 Glute Bridges

#2 -

  • 30 Sumo Calf Raises (4 Rounds)

  • 30sec Kneeling Glute Thrust (5 Rounds)

  • 30 Plank Toe Tap Each Side (3 Rounds Each Leg)

  • 45sec Plank Book Slide (5 Rounds)

  • 30 Fire Hydrant Each Side (4 Rounds)

#3 -

  • 4x20 Plank Twists

  • 4x20 Glute Bridges

  • 4x20 Alternate Leg Raises

  • 4x20 Single Leg Raises (On the Ground)

#4 -

  • 2min Plank

  • 2min Bicycle

  • 2min Russian Twists

  • 2min Scissors

  • 2min Donkey Kicks

  • 2min Fire Hydrant

  • 30 Squats

  • 20sec Squat Hold

  • 20 Jump Squats

Take advantage of this time in quarantine to get a little exercise in your day, get off your technology, and add a little routine to your life. If these given workouts are too difficult, cut them down, allow yourself to not feel too pressured into doing something that is unrealistic for you. Build up to the full workout and then once you're comfortable with that, you can even add on.

My Quarantine Workout

By: Junee Manandhar

Now that we have to stay home for a while you may be very bored. People say this is the perfect time to do what you’ve always wanted to do indoors, and for me that’s working out. I workout everyday with a workout I made myself, and that’s what I’ll share with you guys. Doing a workout in the morning on an empty stomach is good for weight loss (if that’s what you’re going for), but I know a lot of us like to sleep in, so the next best time is in the afternoon between 1pm and 4pm. Make sure you go at your own pace! I do these exercises so I can stay in shape for soccer. I know not everyone plays soccer so do whatever exercises you like here, for however long you want, and whenever you want!

My workout focuses on four areas: core, legs, arms, and cardio.

I start with my core:

  • Hold a plank for 2 minutes or more using the stopwatch feature on the clock app

  • Russian twists for 2 minutes, I use a 7lb weight (because that’s the only weight I have in my house) for 1 minute then go for the last minute without it

  • Lemon squeezes for 1 minute

  • Ankle taps for 1 minute

  • Toe taps for 1 minute

  • V-ups for 1 minute

  • Starfish crunch for 1 minute

  • Single leg drops for 1 minute

  • Leg lifts for 1 minute

Then I do my legs:

  • 50 squats

  • 25 pilé squats

  • 50 glute bridges

  • 50 calf raises

Then arms:

  • 20 pushups

  • 10 triangle pushups

Then cardio:

  • Jumping jacks for 2 minutes

  • 10 burpees

  • Mountain climbers for 1 minute

And that’s it! You should really challenge yourself during this coronacation, this will have great results!

Art by: Zack Perman