an at home bodyweight workout
When we think about our role during this time, we know that positive vibes, well-crafted workouts, and friendly reminders on how to stay safe are all ways that we can continue to have a positive impact during an uncertain time!
So with that said, here are 6 exercises you can do without any equipment, right from the comfort of your own home!
Perform as many rounds as you can in 25 minutes!
1. 1.5 SQUAT x 12
Variations/Alternatives: You can forgo the half rep here and just do a straight-set of bodyweight squats.
Description: Perform a half rep in between full reps of your standard bodyweight squat.
2. PUSH UP TO SHOULDER TAP x 8
Variations/Alternatives: You can do these from your knees, or you can skip the pushup and perform tall plank alternating shoulder taps.
Description: Perform a standard push up; however with your legs just outside shoulder width. After the push-up, tap each shoulder in an alternating fashion while staying square.
3. REVERSE LUNGE TO SINGLE LEG DEADLIFT x 8
Variations/Alternatives: If you have weights at home, you can hold a dumbbell or kettlebell in your right hand as you lunge back and hinge back with your right leg. If a single leg deadlift feels too wobbly, you can just do the reverse lunge.
Description: Stand with your feet together. From there, lunge back with your left leg and then come back up again. Then, bend your right knee softly and reach your left leg back in the air while simultaneously reaching forward with your arms to help you counterbalance. Switch side after you perform the prescribed number of reps.
4. PRONE OVERHEAD SLIDES x 10
Description: Lay flat on your stomach and raise your arms and bend your elbows at 90-degree angles. From there lift your arms up off the floor and bring them out in front of you. Imagine as though you’re sliding your arms up against a wall.
5. SLIDING BODY SAW x 10
Variations/Alternatives: The bigger range of motion, the more difficult these become! You can also perform a plank hold instead if the sliding motion feels like you aren’t able to maintain good form.
Description: Get into a standard front plank position with your feet on sliders/towels/paper plates/etc and slide back and forth. Make sure you don’t go so far that your hips start to sag toward the floor!
6. THE BEST EXERCISE OF ALL! Stay healthy and happy everyone!
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