With working from home looking like something for the foreseeable future, it doesn’t mean you have to sacrifice your health and workouts. Now more than ever it is important to stay healthy and active. So, I asked my trainer and our fitness guru Zach to pull together an easy workout that you can do from you living room… without the use of any equipment.
Being home and unable to get to the gym is no excuse not to still get in a workout. Yesterday we covered all the tips to working from home, and today it’s all about working out from home. This all bodyweight workout will get your heart pumping and core burning. It’s meant to be done as a 15-minute AMRAP (as many rounds/reps as possible). That means you just set a timer for 15 minutes and get as much work done as you can. As soon as you get through one round of the circuit you go right back to the beginning and do it again. What I love about AMRAP workouts is that I know exactly how long it’s going to take and can push myself even harder knowing it’ll be over soon.
Try to find a pace that you can keep up the whole time. You don’t want to go out too fast at the beginning that you burn out halfway through. It’s better to pace yourself and then be able to turn it up the last few minutes. I also suggest writing down in your notes how many rounds you got through to give yourself something to beat next time you do this workout.
If you’re looking for even more workouts you can do from home, check out A Simple Bodyweight Workout (You Can Do Anywhere), A Full Body Kettlebell Workout and A Full Body Dumbbell Workout That You Can Do Anywhere.
10 INCH WORMS
Start standing tall. Bend over at the hips, keeping your legs at straight as possible, and put your hand in front of your feet. Walk your hands out until you are in a plank position. Walk them back and stand up.
10 UP DOWN PLANKS
Starting in a high plank position lower one elbow down to the floor. Then lower the other so that you’re in a low plank position. Press one arm back up to your hand then the other. Down then up equals one rep. If you need you can also perform these on your knees.
20 curtsy lunges
Standing with your feet hip width apart bring your right leg back and cross it behind your left. Bend your knees until your right knee touches the ground, keeping your torso as upright as you can and facing forward. Return back to starting position. That’s one rep. Repeat on the other side and alternate until you’ve done 10 per side.
20 sit ups
Lie on your back with your feet planted and knees bent. Place your hands on your head just above your ears or cross them and touch your shoulders. Exhale and lift your upper back off the ground until your elbows touch your thighs. Lower yourself down controlled until your shoulder blades are resting on the ground.
With your legs hip width apart and toes turned slightly out, push your knees apart and your butt back while keeping your chest and torso as upright as you can. Squat down until the crease in your hips passes below the top of your thigh. Come back up until your hips and knees are locked out.