For those of us who love spending time outside, self-isolation, social distancing and quarantine are hard. You suddenly find yourself home with just a few meter square to stretch your limbs and stroll around. Obvious to say that your little walk is done within seconds. And what about staying fit? Staying healthy while you work from home is one thing. But how do you actually stay fit, exercise, spend all this energy? With the gyms closed and running outside frowned upon, what is there left? Worry not! Here is the ultimate home workout routine that will keep you fit during self-isolation.
This home workout will allow you to spend all that energy that you store as you are unable to go outside. Plus, it is great to carry on with your fitness routine and ensure you're ready to be back in the gym as soon as the quarantine ends. The ultimate home workout routine will allow you to work on a total-body, fat-blasting circuit in your living room. Last but not least, you will not need any equipment at all! A great new home fitness routine that will not cost you a penny!
The Ultimate Home Workout Routine During Self-Isolation
On the other hand, if you do not care much about homework out or staying fit as you work from home, we have a list of 50 things to do while you are stuck at home. Alternatively, self-isolation may be the ideal occasion to get into one of those 5 beauty treatments that your body will thank you for. Plus, you'll get in little and relaxing pamper during those troubled times.
Now, let's move onto this home workout routine that we talked so much about. This routine has eight exercices. Complete each in turn and rest for one minute before moving onto the next one. You can repeat this circuits as many times as you wish. Make sure to take small breaks and drink a lot of water. If you usually do not workout much but still wants to try this routine out, you can put on the TV or Netflix and catch up with some series while you exercice!
1. Couch squat cross shop
This exercice will target your legs, butt and core. The move will also be a great warm-up and will get you ready for what's to come next. Make you sure you do not squat too low during the first set. Stand up, with your back to your couch. Your feet must be hip-width apart. Extend you arms at chest height, hands clasped together.
Perform a squat by bending your knees and sitting back into your hops. Chop your arms down and across the outside the outside of your left thigh at the same time. Then, pushing through your heels and stand out of your squat. Bring your arms back to their start position. Repeat on the right side. Alternate sides for one minute.
2. Couch climbers
Exercise number 2 of the ultimate home workout routine will get your heart pumping and your arms and abs firing. This exercise is basically an elevated version of a mountain climber. But using your couch. Right now, face your couch. Place your hands on the seat, directly under your shoulders, arms extended. Then, walk both feet back out to a plank (top of a pushup) position and brace your abs in tight.
You will need to be quick and control motion well in this exercise. Coordination is key. Being alternating 'running' one knee in towards your chest at a time. Keep your shoulders steady over your hands the entire time. You can start slow and down quick your pace. In the end, you should do this as fast as you can for a minute. Should you wish to try out mountain climbers, watch this video.
3. Dip and kick
By the time you start this exercise, you should be warmed up. Sit f acing away from the couch. Press both palms into the edge of the outside of your hips. Walk your feet out away from your body and lift your hips off the couch. Make sure to keep you back close to the couch. Lift your right leg off the floor and bend your knee into your chest, foot flexed.
Bend both elbows upwards to perform a dip. Lower your hips, pulling your right knee in closer to your chest. As you press out of the dip and extend your arms, lift your hips and press out through your right heel, extending your right leg out in front of your hip. Repeat this for 10 reps with the right leg, and then do 10 reps with the left. Watch this video should you need help on how to do dip and kick.
4. TV Tummy Tucks
This exercise is perfect to focus on your abs. Place your hands outside of your hips as you sit slightly on the edge of the couch. Straighten up your back and make sure to maintain a straight spine at all times. Bend both knees at 90 degrees and lift your heels off the floor. Brace your abs in tight to your spine, inhale, and hinge back as far as you can without rounding your back at all.
As you hinge back, you may touch the back of the couch but to lean against nor rely on it. Exhale and draw both knees up to hip height. Maintenant your knees 90)degree position and keep your back straight in doing so. Lower your legs with control and tap just your toes back on the floor, holding the hinge position with your upper body. Repeat this up to 20 times in a row, exhaling each time you lift your legs.
5. Single leg stand-up
Fifth exercise of the ultimate home workout routine to stay fit during self-isolation will make you test your balance and leg muscles! As well as tone up your glutes! Right, let's get started! Stand close to the couch while still facing away. Draw your right knee up towards your chest and hold onto it with both hands. Bend your left knee, sit back into your hips, and slowly lower your body, sitting all the way back onto the couch while still holding onto your right knee.
Stand back up, holding onto your knee the entire time. Repeat this 10 times on one leg and then repeat it 10 more times on the other leg. If you are unsure what you need to do, watch this video of single leg stand-ups. It is a fairly simple exercise that will work mostly your lower body.
6. Decline pushup
Let's be honest for a second and admit it. Pushups are hard. They are not as easy as all the films and PE professors led to us to believe they are. However, they are alternative and variations of the exercise which make it much more accessible to us all. And in this one, you can use your couch as prop!
Stand about three feet away from the couch, with your back to it. Get into top-of-a-pushup position with both feet placed on top of the couch cushions. For hygiene reasons, make sure to remove your shoes before you start this exercise. Alternatively, put a towel on the couch. Keeping your body in a straight line and your abs tight. Bend your elbows and slowly lower your body into a pushup, chest between your hands as you lower and lift up. Watch this video for more tips on out to decline push up!
7. Sit ups
Let's work on your abs and lower back, shall we?! Although we said you would not need equipment, if you do have a yoga mat, use that as the floor may be a bit too hard for your back. Now, sit facing the couch, knees bent and feet flat on the floor. You can also tuck your toes under the edge of the couch if that's helps you. Place both hands behind your head.
Lie all the way back onto the floor, and then sit up as quickly as you can. If keeping your hands behind your head makes the exercise too hard, you can reach your hands forwards to build some momentum. Next, slowly lower yourself back to the floor. Place your lower back in the ground first. Second, let your midback go on the ground. And third, your upper back should lay flat on the ground too. Sit up as quickly as you can again and repeat up to 15 times in a row.
8. Back extension with opposite arm and legs reach
Last but not least of the ultimate home workout routine is an exercise that will help you build your abs and leg muscles. Let's start. Lie face-down on the floor in front of the couch. Extended both arms and legs out straight and open. Your body should form a letter 'X'. Extend your spine and lift your chest, thighs, arms, and legs off the ground, maintaining the 'X' shape.
Hover above the floor, and then lift your right arm and left leg higher towards the ceiling. Return to the hover (not the floor) position. Repeat 10 times with the right arm and left leg and then 10 times with the left arm and right leg. Once this exercise is gone, take a break, have some water. You may then repeat the whole home workout routine a few times. Or call it a day. Up to you.
That's it for the ultimate home workout routine which will, we hope, help you stay fit during self-isolation and get you moving as you stay home all day. Remember to drink plenty of water and to stretch after the exercises. Once you get the hand of this fitness routine, you can alter it to your liking, make it longer, add more exercises. Know that during social distancing, a lot of fitness influencers and vloggers made their routine available for free so that is also something you can take advantage of!