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Written by Kimaya Sharda
COVID-19 has seen the complete shut down of facilities and outdoor areas in many places. With all of us being stuck at home it may be easy to get into a ritual of inactivity and stay in bed. Though it is very comfortable, despite gyms and parks being closed, there are numerous at home activities we can do to stay in shape. Considering not everybody has gym facilities in their house, here is a list of exercises of work-outs you can do at home with no or minimal tools. Linked are a full body, arms, abs, and glutes work-out. Mix and match as needed and remember to stay hydrated!
Full Body
Full Body
What You Need:
What You Need:
Mat or Carpeted Floor
Water Bottle
Abs
Abs
What You Need:
What You Need:
Mat or Carpeted Floor
Water Bottle
Medicine Ball (if possible)
Work-Out Set:
Work-Out Set:
Stretching:
5 Surya Namaskar (see our meditation page)
Main Set:
15 Sit-Ups
15 Russian Twists (with medicine ball if possible)
15 Bicycle Crunches
30 second Plank
4 repetitions of this with breaks when necessary!
To challenge yourself up the count from 15 to 25!
Cool Down:
25 Jumping Jacks (open abdomen up)
5 Quad Stretches (each side)
3 Downward Dog Stretches
Arms
Arms
What You Need:
What You Need:
Water bottle
Medicine Ball or Medium-Weighted Object
Dumbbells or Medium-Weighted Objects (can use textbooks!)
Work-Out Set:
Work-Out Set:
Stretching:
5 Surya Namaskar (see our meditation page)
Main Set:
10 T-Push-ups
15 Chicken Wing Dumbbell Extensions
15 Medicine Ball throws
15 Push-ups (do as many as you can, then do modified if necessary)
4 repetitions of this with breaks when necessary!
To challenge yourself up the count as needed!
Cool Down:
50 arm circles (25 forwards, 25 backwards)
10 Shoulder Tap Stretch (each side)
1 min of shaking arms out!
Glutes
Glutes
What You Need:
What You Need:
Mat or Carpeted Floor
Water Bottle
Work-Out Set:
Work-Out Set:
Stretching:
5 Surya Namaskar (see our meditation page)
Main Set:
15 Frog Pumps
15 Squats (1st and 3rd set should be jumping squats)
15 Standing Calf Raises
15 Lunges
4 repetitions of this with breaks when necessary!
To challenge yourself up the count as needed!
Cool Down:
2 min light jogging in place
10 Quad Stretches (each side)
1 min of butterfly stretch
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