When I first decided to write a blog post on this topic, it was a couple of years ago, and I sat on it, procrastinating. What finally prompted me to complete this post was the inevitable, terrifying lockdown which washed across the globe in response to the COVID-19 pandemic.  Times have certainly changed in a heartbeat, and many of us find ourselves in unfamiliar territory, being forced to remain within the confines of our homes, socially isolated, concerned about a very uncertain financial and economic future.   Gym rats like me everywhere have been banned from alighting daily upon gyms and fitness facilities which have provided much needed iron therapy, daily “me” time, and a chance to clear up all the mental clutter which our frenetic society has thrust upon us.

Whether you are stuck indoors without much more than a list of streaming shows to check off, or you have had the good fortune to remain gainfully employed during this difficult time, you might be interested in some exercises which can keep you lean and mean.

 

Throw in a few quad stretches during your day to keep soft tissues limber!

 

It may seem to be a daunting task to devise a workout routine outside of a gym or health club, but it is absolutely possible to get decent workouts in on a daily basis whether you are at home, or away from home with limited equipment. Whether you take a few minutes to exercise at your desk while at work (just remember the safe distance rule), throw together a calisthenics routine in an open outdoor area, use your living room floor to eke out a workout, or use furnishings in a home office area to crank out a sweat-inducing regimen, you honestly have ZERO excuses to avoid a workout. Contrary to popular belief, you don’t need fancy gym equipment to move and challenge your body.

If you truly are new to exercising on the fly, here are some suggested workouts which can get you going.

 

Got a stability ball chair?  It’s great for balancing on while you get a good rib stretch!

 

SUGGESTED EXERCISES:

CALISTHENICS/PLYOS for full-body:

Star Jacks:  These are similar to a jumping jack, but you flair your arms and legs out, while jump explosively from the ground. To make it more challenging, touch the ground at the beginning of the move.

Try 3 to 5 sets of 10 to 12 reps.

 

Jump Squats:  Start in a crouched squat position with feet shoulder width apart.  Then jump up quickly Upon landing, return to squat position again.

3 to 5 sets of 10 to 12 reps.

 

UPPER BODY BLAST:

Tricep Dining Room Chair Dips:

3 sets of 8 to 10 reps

 

Incline Push Ups (use the floor or chair):

 

Decline Push Ups:

 

One Arm Milk Jug Rows:

Use a milk jug or similar weighted item for this exercise.

1. Start bent forward at the waist, placing opposite hand on low table, chair, or sofa.
2. With other arm, bend at elbow and bring weight up near ribcage, squeezing muscles in mid back to bring weight up.  Return to start.

3 sets of 10 to 12 reps

 

LEG BLAST:

Wall Squats:

Diagonal Lunges:

Leg Kickbacks:

1. Get down on all fours on the floor with an exercise mat or towel under you for cushion.  Align your wrists under your shoulders and your knees under your hips.
2. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground with the sole of your right foot facing the ceiling.
3. Contract your glute at the top of the movement and hold for a count of 1-2.
4. Return to your starting position without touching your knee to the ground and repeat.
5. Do 12 to 20 repetitions, then switch sides.

4 to 5 sets of 12 to 20 reps per leg

 

Hip Bridge:

1. Lie flat on your back, with knees bent and arms by your hips, palms down, and feet hip distance apart with heels a few inches from your glutes.
2. Push through your HEELS and squeeze your glutes to lift your hips up so that they are in line with your torso.
3. Pause at top for a count of 2 to 3, then lower back down.

3 to 4 sets of 10 to 12 reps

 

ABDOMINAL STABILIZERS:

Basic Plank:

1. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
2. Feet are about 6-8 inches apart, with toes ground into floor.
3. Squeeze glutes and make sure your entire body makes one long line.
4. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Make sure your head is in line with your back.
5. Hold the position for at least 30 seconds.

One Hundreds:

1. Lie on back with knees bent at 90 degrees and hips at 90 degrees from floor.
2. Reach arms down along torso parallel to floor, then lift head and engage your abdominal muscles with shoulder blades off the mat.
3. Move your hands in a repetitive percussive motion about an inch or so off the floor then down while you inhale for a count of 5.
4. Exhale for a count of 5 while continuing the same percussive hand motion.
5. Repeat for 9 more full breaths with same cadence.

V-Ups:

1. Lie on your back and extend your arms above your head. Keep your feet together with toes pointed.
2. With legs straight, lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

How To Do V-Ups