Some Exercise Ideas to Help You Get Your Sweat on…from Home

I’m currently gym-less (I'd imagine most people are right now), and anyone who knows me knows how much of a challenge this is for me. I found out my local gym was closing on Monday night as well as my apartment gym, and after a ~brief~ moment of panic about how I was going to get an adequate exercise in without a gym or any weights, I got to planning. 

Ironically, despite the fact that I really want to work out, pulling myself out of bed in the morning when I’m not technically going anywhere has become a challenge, BUT if you can view this new (temporary) situation as fun and a chance to get creative with your exercises, then you’ll find the motivation to get moving, too! 

There are SO MANY different things you can do at home that require absolutely no equipment. Nothing but your body and willingness to work hard! 

As I was running this morning, I came up with some new moves and circuits I could try tomorrow simply based off the area: benches I could do elevated push-ups from, small ledges that I could do step-ups on, distances to do walking lunges in…The options really are abundant if you think creatively!

I’ve written a list below that breaks down exercises by muscle group/category. If you have a suggestion you’d like to share, please do! I’ll keep this list updated as I continue with my (temporary) home workouts as well. 

I'd recommend picking 2-3 moves and creating a circuit with 3 rounds of anywhere from 8-15 reps per move. 

Since I don’t have any free weights/everything is body weight, I’ve been opting for 15-20 reps per move to really push myself. (I really love to exercise.) If you’re not actively training and don’t want to spend 1.5 hours every morning working out like myself, then piece together a few moves that can fill whatever time you have available! Let's get to work!**

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Cardio

• Go for a run (I’ve been running around the blocks near my apartment 5-6 times.)
• Go for a walk
• Take the stairs (This morning I ran up and down the 9 flights of stairs in my apartment building 3 times…it was *difficult* and definitely kept my heart pumping.)
• Jumping jacks (I love to incorporate jumping jacks into otherwise lower heart rate activities. For example, I did a circuit of ab exercises this morning then threw in 50 jumping jacks after each circuit just to stay extra sweaty.)
• Jog in place (For an extra challenge, bring your knees up higher.)
• Bike (if you have one!)
• Jump rope

Lower Body

• Squats (regular, sumo, pulses, feet together, sit & stand, holding something heavy)
• Lunges (walking, in place and pulse)
• One-legged lunges (place one foot on an elevated surface like a couch or chair—requires balance so be careful if you’ve never done it before)
• Bridges
• Calf raises
• Step-ups (find a small ledge and step up with one foot)
• Kickbacks (to work glutes)
• Hip flexors
• Rainbow kicks (in a kneeling position, take one leg up and around until it taps the ground near your opposite arm…or opposite side of your body)

Upper Body

• Side plank (on forearm or hand, raise opposite hand to sky)
• Tricep dips
• Push-ups (regular, wide, close, elevated, one-legged, modified)
• Pull-ups (lots of variations here too)
• Crab walks (I usually use a band around my calves to provide extra resistance)
• Shoulder taps (hands on the ground in plank position, use one arm to tap the opposite shoulder then switch hands)
• Plank-to-push-up position 
• Reverse plank (hands on surface behind you, raise yourself and hold—I like to do after some tricep dips)

Abs

• Plank (regular or modified, 1-leg version, on forearms or hands)
• Regular crunches/sit-ups
• Row boats
• Side plank crunch (on forearm, twist until one elbow touches the ground)
• Frog legs
• Unsure of the name of this one: in downward dog position, come to plank and bring 1 leg to opposite elbow. Repeat for however many reps, then switch legs
• Bicycles
• Russian twists
• Butterfly kicks
• Multiple variations of touching your toes: left arm to right leg and switch; legs straight up in the air and touch; twist back and forth while tapping sides of feet
• Grab a book or bag (I used my gym bag) and raise in the air as you come to a sit-up (actually makes sit-ups a bit easier and gets a little upper body exercise in, too!)

**DISCLAIMER

I’m not yet a certified personal trainer, just (currently) someone who loves to work out and wanted to share some ideas to stay motivated during this weird time. Please refer to physician-recommended guidelines for exercising if you have any injuries or pre-existing conditions. 

Also, if you don't know the names of the exercises I've mentioned and Google isn't of any help, comment below or shoot me an email and I can try to be more specific!