Don’t have time for the gym? That’s okay. You can break a sweat literally anywhere.
Our health and fitness coach Jennifer Dietrick is here to share some ideas to help you create an at-home workout for any fitness level.
I’ve always been a firm believer that you can find a way around obstacles when it comes to training. When the lockdown was in place, I formulated an at-home workout with the equipment and space I had.
A mat, bench, pull-up bar, 5 lb. dumbbells, loop bands, ankle weights, and several resistance bands with handles was available to me for my favorite at home full-body workout. But if you don’t have all these items, you can switch or modify movements to make it work.
Complete 3 sets of 12 repetitions of the following movements:
- Split squat off bench or chair or couch
- Standing sidestep abductor with extra heavy band
- Pistol squats (*can be done to a chair for beginners)
- Lying abductor raises with ankle weights or without weights
- Negative pull ups or bent over rows
- Push ups
- Dumbbell lateral raises with 5 lb. dumbbells or an object around the house (*water bottle, laundry detergent, canned goods)
- Band bicep curls or again use an odd object around the house
- Tricep Dips
- Abdominal hip raises
The nice part about this workout is that you can change the difficulty level. Have weights available? They can be added to increase intensity.
If the above is too difficult or you need to decrease intensity there are a variety of ways to make this workout work for you.
To make pistol squats easier you can try to go to a target like a chair or box. If that’s still too difficult you can do squats with both legs.
If performing split squats are too difficult, try reverse lunges.
And for other movements you can reduce difficulty by using a lighter band, exclude the ankle weights, doing pushups on your knees or at an incline.
Lastly, for those core movements, just switch to something less difficult like crunches, sit-ups, or planks.
Hope this helps give you some workout ideas and you can break a good sweat at-home.
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