Two Simple At-home Workouts (No Equipment Required)
The Coronavirus has profoundly changed the way we are living right now, as schools, gyms and other places in our daily routine are closed and many of us are working from home, avoiding public places and close contact with others. For anyone who is trying to stay calm and stay in shape, being active may require some new routines. Exercise not only can lift your mood—it can also boost your immune system. If you already have a treadmill, elliptical or stationary bike, you have some options for a daily cardio workout. However, even if you are not set up for working out at home, it’s not difficult to get started.
Here are two workouts you can do anywhere even if you have no home exercise equipment, with helpful graphics to show you how.
Warm-up – for both workouts
Two sets each of:
- High knees x 30 seconds
- Butt kicks x 30 seconds
- 30 jumping jacks
- 10 big arm circles
- 10 hip circles
Workout 1
Three sets each of:
- 20 squats
- 20 mountain climbers (see mountain climbers photo below)
- 30-second plank
- 10 lunges per side
- 10 dumbbell biceps curls
- 10 dumbbell triceps extensions
- 5 dumbbell lateral raises
Workout 2
Three sets each of:
- 10 lateral lunges per side
- 15 sit-ups
- 10 plank walk-outs (see plank walk-outs photo below)
- 15 fire hydrants per side (see fire hydrant photo below)
- 15 donkey kicks per side (see donkey kicks photo below)
- 20 dumbbell rows
- 10 dumbbell front raises
- 15 dumbbell hammer curls
The exercises:
Here are two other exercises and workouts to try from Health Coach Kara Mavelli:
