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Helpful Tips for Quarantine Exercise

Helpful and minimum cost tips on how to exercise during this time:

First things first:

Create a part of your home or apartment that will be designated as your at home gym! Living room? Office? Extra bed room? Creating a space for your exercise ahead of time will keep you from skipping out.

Designate your exercise time! First thing in the morning? Afternoon workout break? Something to do before bed? Sit down and schedule your exercise time to keep you on track!


No barbell? No problem! Materials needed:

  • Broom
  • 2-gallon water jugs (sealed with duct tape to prevent spills!)
  • 4 Walmart plastic bags

Simply put both of your 1-gallon jug in 2 Walmart bags each (2 for double protection against dropping) and tie them to opposite sides of your broom...voila! You got yourself a 16-20 lb barbell!


No dumbbells or weights? No problem! Materials you can use instead:

  • Backpack
  • Varies household items that give weight (soup cans, books, etc.)

Simply fill backpack with various items until backpack is desired weight. Make sure you fully secure items by zipping the backpack all the way...voila! You got yourself a weight you can use for any exercise!

Other items you can use for extra resistance:

  • Small books of equal weight for dumbbells
  • 1 heavy textbook for a single weight
  • 2-gallon water jugs (sealed with duct tape to prevent spills!) for dumbbells

Body weight exercises for each muscle group:

Upper body

Muscle group Exercise
Chest Incline push-ups using table or counter top
https://www.youtube.com/watch?v=0CcVzNxrcdc
Decline push-ups using a bench, sofa, or chair to elevate lower body
https://www.youtube.com/watch?v=mKrao591LBU
Push ups
Back Back extensions
https://www.youtube.com/watch?v=Bw9YuQTTc58
Inverted row or pull ups using table or counter top
https://www.youtube.com/watch?v=OYUxXMGVuuU
Deltoid Shoulder taps
https://www.youtube.com/watch?v=ztpXZm7Dv80&t=70s
Air punches
https://www.youtube.com/watch?v=8BPuS9uj5c8
Backwards arm circle with palm up
Shoulder press using textbook or homemade barbell
Front raises using homemade dumbbells
Side raises using homemade dumbbells
Rear raises using homemade dumbbells
Triceps Dips off of a bench or chair
https://www.youtube.com/watch?v=0326dy_-CzM
Narrow grip push ups
Comparing standard push-ups to narrow: https://www.youtube.com/watch?v=cmiNWtplaIQ
Biceps Isometric bicep curl holds
Bicep curls using homemade barbell, 1 textbook or 2 small books of the same weight

Lower Body

Muscle group Exercise
Quadriceps Lateral step ups using a chair or stair
https://www.youtube.com/watch?v=MJTt5WZ7RYU
Body weight squats
Walking lunges
Hamstrings and Glutes Glute bridges using sofa, chair or you can perform them on the ground
https://www.youtube.com/watch?v=_leI4qFfPVw
Step ups using a chair or stair
https://www.youtube.com/watch?v=dQqApCGd5Ss&t=1s
Bulgarian Split squats using a chair or sofa
https://www.youtube.com/watch?v=7Aqeb8UHl4k
Stationary reverse lunges
Calves Calf raises while holding onto wall
Jump rope (no jump rope? Mock jump rope!)
Hip abductors Side lying leg raises
https://www.youtube.com/watch?v=jgh6sGwtTwk
Hip adductors Lying hip adduction raises
https://www.youtube.com/watch?v=bP9W4-vgSgA
Abdominal Crunches
Plank

Now that strength training is covered, what about my aerobic exercise?

Here are some totally free and helpful YouTube accounts that will cover your aerobic activity...no treadmill needed!


Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.