In this new world that we are all now living, getting to the gym can not only prove difficult but can also be dangerous. As new strains of the Coronavirus find ways to upset our daily life, venturing into the gym might have risk factors beyond just personal injury.
But staying active and exercising is actually one of the best defenses against sickness and infection. So, finding alternatives to gym excursions might be the safest option for you and your family.
We at Bulbhead know how to stay active indoors, so read on for the best work-from-home exercises to keep you fit!
Pump YOU Up
There are many benefits to working out from home, including easing back pain and feeling more energized.
Read on to discover the secret superpowers of your living room.
Gym Your Own Way
So-called “gym-timidation” was a major reason for the rise in gyms that feature “clunk” alerts and self-love. People don’t want to go to a place where they feel ostracized or intimidated by the local muscle head.
One of the many benefits of home workouts is that they are devoid of judgment. You can go at your own pace with a weight that feels comfortable and safe.
For Convenience Sake
Working out at home is much more convenient than going to the gym. One of the biggest roadblocks for people who want to exercise is proximity to a gym. The idea of traveling any number of minutes to do something that you don’t want to do is daunting. Working out from home eliminates the need to leave your house and makes getting started a heck of a lot easier.
Not to mention the need to find a parking space, the energy it takes to get to the gym, packing clothes, signing up for classes. Keeping your workout in the home means all you will need is a change of clothes and some space.
One of the worst parts of the gym is that they are a perfect habitat for germs. Multiple people touching the same weights and machines, people sweating all over the benches that everyone is sharing… just thinking about it can give you a staph infection!
Sweat splatters and drips and contains bacteria and germs that can cause serious sickness. Working out at home eliminates strangers’ sweat from the equation and makes your routine a heck of a lot more sanitary. If you do look for a public workout (even at the beach or park), bring along some hand sanitizer.
That MemberShip Has Sailed
Is there anything more annoying than a recurring monthly charge for something you don’t even use? Gym memberships aren’t cheap, and when you aren’t going every single day, it can feel like a bit of a rip-off.
Working out at home costs little to no money. You don’t even need equipment in most cases. If you do choose to invest a little bit in your personal fitness, it will be worth the investment. You are much less likely to skip a workout with a stationary bike staring at you every day.
Speaking of avoiding the gym, another great reason for home workouts is that they limit your excuses. It’s almost never too cold or too hot to stay inside and work out. You can always squeeze in a good workout from home when time is tight because you have nowhere to go.
You don’t have to worry about what you are wearing or who is watching to do a few squats in between meetings. Classes aren’t going to fill up, and you can’t forget to sign up for them when you are in charge!
Nobody likes getting stuck on the treadmill next to a chatty Cathy. Or having to put up with some creep who won’t stop trying to strike up a conversation while you are doing your squats. Or, the king of the gym rats, the guy who thinks it is his job to “help” every person with their workout. Thanks, but no thanks!
Cut all of these people out of the equation by bringing the workout to your living room.
We Can Work It Out!
Now that we know the benefits, let’s look at some exercises that will keep you fit from the comfort of your home!
Ah, remember the push-up challenge that swept the internet in the early days of lockdown? You may have noticed that a lot of your friends and family are actually pretty bad at this simple exercise.
Push-ups require only your body weight to get a good workout. More advanced weightlifters can throw a plate on their back or wear a workout vest.
To do a push-up, simply start in a plant position with a flat back and a slight bend in your elbows. Keeping your core tight, push yourself away from the floor until your elbows are fully extended. Hold for a beat before bringing yourself back down to the floor. The tip of your nose should touch the ground beneath you.
Make sure you keep your elbows close to your torso during the movement. If you are having trouble, keep your knees on the floor until you develop enough strength to push your whole-body weight up.
Squats are some of the most beneficial exercises you can do! Squats are a great exercise for building core and lower body strength. It also helps your lower back and hips.
Squats tend to burn a lot of calories because they engage so many large muscle groups. They are also very beneficial because the muscles they work are used for many everyday movements.
To do a squat, stand straight up with your feet slightly wider than shoulder-width apart. Keep your arms by your side or out in front of you. Brace your core and glutes and keep your chest and chin up as you unlock your hips and hinge them back while bending your knees as if you are about to sit down in a chair.
Drop down until your thighs are parallel to the ground, pause, and then extend your legs to the starting position.
If you are having trouble with the movement, try having a chair behind you to catch you if you are falling. You can also use it as a guide, standing straight as soon as your butt touches the chair.
Walk the Plank
Planks are a great exercise for your core muscles and your whole body. Having a strong core will do wonders for your overall balance. Planks are also a great way to earn abs without having to strain your back in the way a sit-up might.
To do a plank, lay down on your stomach. Push yourself up onto your elbows and toes while keeping both firmly planted and squeezing your core and glutes. Remember to also keep your back flat as a board.
Keep your head neutral, looking down at the floor in front of you. Engage your core and your supporting muscles as you breathe in and out. Hold the position for at least 30 seconds or as long as you can while maintaining control.
You can also do this exercise with your arms fully extended like you are at the topmost part of a push-up.
A proper glute bridge will work your entire posterior chain. This encompasses your erectors, glutes, hamstrings, and calves. These will help balance and leg strength while having the added benefit of giving you a better-looking booty!
To do a bridge, lay on your back with your knees bent and feet flat on the ground. With your arms at your side, push through your heels to raise your hips off the ground while squeezing your core and glutes. Try not to activate your hamstrings during the movement. Your upper back and shoulders should remain on the ground.
Pause at the top of the movement for a beat before returning to the starting position. Do 10-15 reps before resting.
You’ve mastered all the other moves; now it’s time for the cream of the crop. One of the most dreaded exercises, burpees are also one of the best for you. Burpees are great for your heart, blood sugar, and overall aerobic fitness.
To do a burpee, stand with your feet shoulder-width apart with your arms at your side. Pushing your hips back, bend your knees, and do a squat. From there, place your hands onto the floor in front of you and kick your feet back as if you are doing a push-up.
Jump straight up from this position with your hands over your heads reaching for the ceiling. As you land, immediately start moving toward the push-up position and starting the routine again. Do this 10 times before resting.
Fit Fun into Your Day
With these five exercises, you will work almost all of your muscle groups and feel a full-body burn.
When working from home, you can fit these exercises into tiny parts of your day. You can do squats while you wait for the Zoom call or do arm circles while you wait for your coffee to brew.
It’s easy to make working out while working from home, work for you.
How to avoid gymtimidation | Happiful
Does exercise help protect against severe COVID-19? | Harvard Health
Your gym is teeming with invisible members: Germs. Here’s how to avoid them. | Washington Post
Weighted Vests: Benefits, Considerations, and Exercises to Try | Healthline
Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment | Plos.org