Workout Anywhere Without Equipment

6 Easy Exercises to Improve your Body and your Mind.

Whether you are practicing social distancing during a pandemic or simply saving much-needed funds, working out at home has its advantages. Eating right and exercise have many health benefits and boost your immune system, so why not practice both at home? Everything you need to break a sweat and elevate that heart rate are right in front of you. Here is what you need to get started:

  • Set up a fitness plan. If you have developed a daily schedule, it is simple to commit to the workout cycle. Ideally, your fitness routine will be as consistent as possible. (i.e. 7 a.m. on Tuesday, Wednesday and Friday). I have incorporated technology into the mix by having “reminders” on my phone to alert me that it is time to get off my butt and start my workout.
  • Choose a spot in the house—or outside, weather permitting—that is free from distractions. Avoid anywhere with heavy foot traffic or where other family members may gather. Give yourself plenty of room to move freely as your planned workout dictates.
  • Dress accordingly. Most people that are already at home tend to be dressed in “comfy” clothes. While that is great for lying about, baggy or loose clothing is not ideal for workouts as it may get in the way during exercise. Appropriate shoes are a must! Obviously, no one should be working out in sandals, slippers or even boots, as it is an easy way to hurt your back or knees. I find my worn, already broken-in running shoes are the best option to complete my workout outfit. Dress as though you’re heading to the gym, and you’ll feel more inspired to exercise and have a decent work out.

Now that you have a plan, a place, and are dressed and ready, the work can begin. Most of us can’t afford to own a home gym or even some free weights, but here are some exercises you can use without all those things.

Reverse Lunges – 20 reps each leg

Help fortify the thighs and buttocks. Lunges are easy and independently target each leg for greater balance and stability. For a more intense work out, hold weights while doing the lunges.

fit young woman in black work out attire doing lunges in a black background
How it’s done

Start by standing with your feet hip-width apart. Take a step back — until two 90-degree angles are made with your knees at the bottom — then lift yourself back up to the starting position with your front leg. Repeat each side with 10 reps.

Hip Bridges – 30 reps

Do you like solid legs and a pretty backside? Look no further than hip bridges. These are an effective way to improve the glutes that can also help relieve lower back pain.

How it’s done

While lying on the floor or on a mat, bend your knees and plant your feet flat on the floor. Pushing up from your heels while squeezing your glutes, raise your hips up. Repeat. Don’t lift from your lower back!

Mountain Climbers – 60 seconds

Using this aerobic workout to increase your heart rate, you can burn extra calories and power up your metabolism. It may look and seem easy, but you’ll feel the burn halfway through.

athletic young woman in red and blue workout clothes doing mountain climbers on a black yoga mat
How it’s done

Get into a pushup position. Keeping your core engaged, bring your knees to your chest; move your feet as fast as you can like you’re running. Continue for about 60 seconds to start then build up to longer stints.

Good, Old Fashioned Jumping Jacks – 60 seconds

How it’s done

Standing straight, keep your arms down by your sides and feet close together. Begin with bending the knees when you jump while spreading your arms and legs at the same time. Continue for 60 seconds.

Planking – 45 seconds

How it’s done
strong young woman working on her core muscles planking on the ground. Supporting her body on her forearms and the tip of her toes

Once again, get into a pushup position with your hands (or elbows) and knees on the floor. Keep your back as straight as possible and hands aligned with your shoulders. It is important you keep your nose pointing down toward the floor and the nape of your neck parallel to the ceiling. Hold this position for 45 seconds and build up to longer holds.

Downward Dog Yoga Position

I like to finish all my workouts with a relaxing yoga pose to stretch out one last time and find my center. Downward dog is a perfect way to stretch and flex the core, hamstrings, arms and back muscles.

How it’s done
young man dressed in all black stretching his body downward into a v shape

Downward dog is a low-to-the-ground bow in which the hind end is raised high in the air and the forearms and chest are pushed toward the floor. Essentially, it’s an upside-down V.

Staying active is a very important part of maintaining your overall health. Some of the many benefits include increased flexibility and strength, more energy, enhanced confidence and a better night’s sleep. One of the major benefits of exercise is weight loss, which can help combat other health conditions that may occur later in life. Start with dedicating at least 10 minutes a day to getting a healthier you, and your mind and body will thank you for it. To discover more, visit www.mynovahealthcare.org

To discover more, visit www.mynovahealthcare.org

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