The coronavirus (COVID-19) outbreak has grounded so many day-to-day activities, affecting 193 countries and territories around the world. Lots of things have been put on hold to contain the spread of this virus and in most (if not all) countries, public places have been shut down temporarily, including schools, sport centers, offices, gyms, swimming pools, parks, and many more. So many top companies like Apple have shut down their stores to help reduce the spread and that means less income and less profit.
With offices and most public areas shut down, most people are now working from home and it’s very important to prioritize physical fitness during this time. Juventus midfielder, Blaise Matuidi who tested positive to the virus a couple of days ago said he’s asymptomatic to the disease now and he thought that might be due to his physical fitness as a footballer. This highlights the importance of keeping the body fit as it has proved to be so beneficial to mental well-being as much as it is to the body.
There’s no better time to go try home workouts than now, especially since gyms across the globe have been shut down until further notice. Working from home means you might get your work done earlier and that means you have a lot of free time on your hands.
Keeping the body fit is as important as staying prevented in this period and here are 10 best home workout routine to build your muscles, maintain them, and stay fit; that doesn’t require any gym or equipment.
1. Push-Ups
Push-Up is one of the most popular workout routine in the fitness world. It requires the upper body strength coupled with lower body stabilization. Push-up is also one of the most effective bodyweight exercises so doing it will not only improve your body shape, it will also give you some sense of fulfillment while it also does wonders to your mental health.
Direction
- Begin this exercise in a plank position, neck in a neutral position and palms directly under your shoulders.
- Keep your body in a long line as you engage your core and bend your arms to lower your chest to the floor.
- Push your body back up to the starting position and extend your elbows while you do so.
- Repeat for at least 3 sets while you take a minute break between each set.
2. Air Swimming
Air Swimming is a good choice because it helps strengthen the postural muscles. Performing this workout will improve your posture and help prevent back pain while also making sure you have a balanced strength.
Direction
- Lie on your chest while having your arms extended overhead by your ears.
- Lift your legs, arms, and chest off the floor.
- Flap your arms and legs up and down while they still maintain their positions off the floor.
- Repeat for 3 sets and make sure you rest up to one minute in between each set.
3. Squat Pulses
Squat pulsing is one of the best ways to flex the muscle when you’re working out. The feeling is always different and if you haven’t done it for a very long time, you might feel some pain for the first time but subsequent sessions won’t be like that.
Direction
- Place your right in front of you while you get into a squat position.
- Push through your heels as you raise up lightly and the back down again.
- Repeat that process for 30 seconds.
- Complete 3 sets successfully.
4. Superman Punch
Superman Punch is great when you want to improve the condition of your back, shoulders, and butt all at once. Experts always recommend it because it tends to hit the weakest areas of the posterior chain.
Direction
- Lie on your chest with your arms extended overhead by your ears (just like in Push Ups).
- Lift your legs, arms, and chest off the floor.
- Get into a punching motion while keeping your arms and legs off the ground with your elbows in towards your sides.
- Do this for 10 seconds and repeat for up to 3 sets.
5. Bulgarian Split Squat
The most amazing thing about this exercise is that it can be performed with any lifted surface like couch, bench, stool, etc. This exercise helps activate many muscle groups and also helps build them well.
Direction
- Stand with your back to any lifted surface of your choice (the most used is bench). Place the top of your right food on the bench while you leave your left foot on the floor just a few feet away from the bench.
- Place you hands behind your head and engage your core.
- Move into a split squat position by bending your knees with your left knee forming a 90 degree angle so that your thigh is parallel to the ground, and your right knee hovering over the floor.
- Stand back up to starting position by driving through your left heel.
- Do up to 15 reps on leg before moving to the other. Do up to 4 sets on each side.
6. Glute Bridge
If you’re the type that sits a lot then Glute Bridge is the perfect exercise for you to try. Sitting a lot makes your hamstring and hip flexors shorten and tighten up but this unpopular tweak can straighten you up and strengthen your hips and butt.
Direction
- Lie on your back with your knees bent, feet flat on floor, and hands by your sides.
- Squeeze your glutes and abs, and push through heels till your body forms a straight line from your shoulders to knees.
- Pause, squeeze your glutes at the top and slowly lower your hips to return to the starting position.
- Do 30 reps altogether.
7. Burpee with Push-Up
Burpee is one of the ultra-effective no-equipment exercises around. Burpee with Push Up will involve your core, arms, quads, hamstrings, and glutes which why it is sometimes called the ‘full-body exercise’.
Direction
- Stand with your feet and spread your arms wide.
- Squat to the floor and reach forward to lace your hands on the floor.
- Put your legs behind you into a high plank with your hands still positioned under your shoulders.
- Complete one push up by bending your elbows to lower your chest to the ground and then straighten them.
- Jump your feet towards your hands while lowering your body in a squat position then jump into the air, reaching your arms overhead.
8. Mountain Climbers
Do you have to go to the mountains to perform this exercise? Very unlikely, except maybe you want to try it out when this whole coronavirus madness is over. Till then, support you own bodyweight in combination with the knee drive and see how helpful it’ll be to your muscles.
Direction
- Take a high plank position while also extending your arms.
- Engage your core, keep your spine and neck neutral and drive your right knee towards your chest. Extend it back and immediately do the same to your left knee.
- Go as fast as you can while maintaining that same great position.
- Complete about up to 3 sets.
9. Rotational Jacks
There’s no better way to start a workout session than rotational jacks. Rotational Jacks help get your heart prepared for what lies ahead, and also get your muscles warmed up.
Direction
- Extend your arms straight out wide so that they’re parallel to the ground.
- Keep your arms well positioned and neck stationary. Move forward at the hips and rotate your torso, making your right hand touch the ground.
- Return to the initial position and jump your feet together.
- Put your feet back out, rotate left and make your left hand touch the ground.
- Complete up to 12 reps for 3 sets.
10. Crunches
This is another popular exercise that helps you build muscles. Crunches exclusively help you build the abdominal muscles, and it is very common for building six-pack abs. This exercise also strengthens your core, which includes your lower back muscles and obliques, thereby improving your balance and posture.
Direction
- Lie comfortably on your back.
- Bend your legs and stabilize your lower body.
- Place your hands behind your ears without pulling on your neck.
- Lift your head and shoulder blades from the ground, and exhale as you rise up.
- Lower your body to return to your starting point, and inhale as you lower.
