Jan. 2021 — By Curmari Lewis, Creator/ Personal Trainer
Being in the house could be challenging if you are there all day everyday. Especially if you work from home or have to quarantine. It is important we stay physically fit even if the gym is closed or unsafe in your area. As a fitness coach, here are 7 easy at home workouts that can keep you active during this time of uncertainty. You do not need a fitness program to be physically fit, but a fitness plan is recommended if you have certain goals you want to reach or excessive weight you want to lose. A coach is highly recommended because we keep you accountable and motivated when you start to lose confidence. Uncomfortably Fit is always open to help answer and provide mental/ physical techniques to keep you fit. You are members of the Uncomfortably Fit family, so be sure to ask questions on fitness or health. Call or text us when you need to discuss a certain goal or behavioral change. Understanding you have a support system when you subscribe to us is what separates us from any other personal training service provider. As a health coach at Uncomfortably Fit, I hope you find these exercises relatively easy to do. As a reminder, stretch your muscles before and after your workout. For more information on flexibility and stretch techniques send an email or visit the flexibility blog.
7 Easy At Home Exercises Using No Equipment, Feel The Burn!
1. Toe Taps
45 seconds. 3 sets.
How too: Start with legs shoulder width apart, quickly tap foot and alternate legs for 45 seconds across 3 sets. *Note: Quick taps is great for cardio, warm-ups, and High intensity training (HIT). Toe taps rely on the strong muscles in your hip flexors, quads, hamstrings, calves, and core.
2. High Knees
45 seconds. 3 sets.
How too: Start with legs shoulder width apart, and run in place while bringing knee to chest. Alternate knees for 45 seconds across 3 sets. *Note: High Knees are great for warm-ups, cardio and HIT. You can progress high knees by increasing you intensity, and regress by reducing speed. High Knees is a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up. This improves momentum, coordination and flexibility.
8 – 15 reps 3 sets.
How too: Stand with feet shoulder-width apart, toes pointed out. Send hips back to squat down until thighs are at least parallel to floor while keeping chest lifted. Stand back up to start and repeat. *Note: Do not lock knees! Squats can be progressed in many ways some include: Jump squats, prison squats, and wall squats. Regression can include placing a chair behind you and squatting to chair. If you do a back squat or overhead squat, you’ll also work the muscles in your shoulders, arms, chest, and back
4. Mountain climbers
30 – 60 seconds. 3 sets.
How too: Put both hands and knees on the floor. Place your right foot near your right hand and extend your left leg behind you. In one smooth motion, switch your legs, keeping your arms in the same position. Switch your legs back and forth twice, such that your right leg is again close to your right hand. *Note: Mountain climbers are beneficial for your endurance, core, and agility.
5. Sit ups
10 – 45 reps, 3 sets.
How too: Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower. *Note: Beginners should aim for 10 reps at a time. Situps work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck. They are great for good posture by working your lower back and gluteal muscles.
10 – 12 reps, 3 sets.
How too: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Then, lift your front lunging leg to return to the starting position. Repeat 10 to 12 reps on one leg, or switch off between legs until you’ve totaled 10 to 12 reps per leg. *Note: Lunges can help you achieve a stronger and stable core. This workout challenges core and abdominal muscles. It helps you build stability and balance. A stronger core allows you deal with lower back pain and improves posture.
7. Push Ups
5 – 30 reps, 3 sets
How too: Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Hold, then push yourself back up, then repeat. NOTE: Traditional pushups are beneficial for creating upper body strength. Push ups work the triceps, pectoral muscles, and shoulders. When performed properly, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. They can be regressed by placing knees on floor. Pushups are a fast and effective exercise for building strength.
Hydrate & Here is Why
Water makes up 60% of the human adult body according usgs.gov. It is essential you keep yourself hydrated to avoid fatigue, dehydration, and lack of respiration. Everyday we must consume a certain amount of water. The amount varies by age, gender, and lifestyle. Generally an adult male needs 3 liters (3.2 quarts) per day. Adult females need 2.2 liters (2.3 quarts) per day. Water can be contained in food or other liquids, so you do not need to only drink water to be hydrated. When it comes down to hydration be creative and find different healthy ways to maintain your hydration. For more information on the water in you visit this link here: https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects. As always subscribers, Endure an open mind while maintaining balance within the body. ~ Get Active Today & Stay Fit.
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