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:
- 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:
- 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:
|Chest||Incline push-ups using table or counter top
Decline push-ups using a bench, sofa, or chair to elevate lower body
Inverted row or pull ups using table or counter top
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
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
|Quadriceps||Lateral step ups using a chair or stair
Body weight squats
|Hamstrings and Glutes||Glute bridges using sofa, chair or you can perform them on the ground
Step ups using a chair or stair
Bulgarian Split squats using a chair or sofa
Stationary reverse lunges
|Calves||Calf raises while holding onto wall
Jump rope (no jump rope? Mock jump rope!)
|Hip abductors||Side lying leg raises
|Hip adductors||Lying hip adduction raises
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!
- *PopSugar Fitness covers fitness classes from Zumba, Kickboxing, HIIT cardio, etc.
- *This account has many variations as well as PopSugar
- *This account is primarily Zumba fitness
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.
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