Gym Closed? Here Are Some Of The Best Home Workouts
Lockdown is tough, especially for gymholics. If we talk about the Schedule of everyone then mostly it would be “sit-downs= 1 rep x 12 hours” and Lie- downs = 1 rep x 12 hours as we all are busy doing work-from-home and Netflix and chill. These days social distancing from a human is easy but the social distancing from junk foods is not therefore it is very important to do a workout at home. Home workouts can be every bit as effective as a gym workout. With some home equipment, there are many great options to help you exercise during a quarantine.
Home Workout Warm Up
Quick and convenient 3-minute total body warm up that’s great before any workout. It can be easily done at home.
8 Forward And Backward Arm Circle
Rotate your arms around in a circular motion, both forward and backward.
3 Min Jumping Ropes
The advantage of 3 Min Jumping Ropes is you can choose your intensity depending on if you want to warm up, burn calories, or build strength. Plus it’s a great cardio workout.
10 Neck Flexion Exercises
Sit in a chair, keeping your neck, shoulders, and trunk straight. Bend your head forward, reaching your chin toward your chest. Hold for 5 seconds. Repeat 10 times.
10 Wrist And Ankle Rotation
You can use to strengthen weak ankles, each of which requires no equipment at all
Home workouts to Weight and muscle gain
Chest Press And Push Ups
Chest Press and Push-Ups are the most effective way to Weight and muscle gain however, it can be tedious especially during this lockdown. However, you can do Chest Press and Push-Ups at-home workout with the help of the sofa you can do chest press, and do push-ups 4 sets.
Triceps Extension
You can easily do Triceps Extension at home all you need is pair of bricks and something heavy. Place a bench or table behind your back, perpendicular to your body. It should be at about knee height or just higher.
Back- One Arm Row And Pull Ups
Reach down and pick up the bricks or water bottle. Do 4 set 10-12 and repeat. Also, you can perform this exercise with your suitcase as well. Watch the video for more info.
Biceps Curl
During this lockdown, you will find gymholic doing bicep curls at home without gym weights. The gas cylinder can be a perfect replacement for the dumbbell and gym weights. Watch this IG video where Vidyut Jammwal training with a cylinder.
Shoulder Press Home Workout
For Shoulder Press Home workout you can handstand pushups against wall. You can even do Shoulder Press exercise while holding a water bottle in each hand, watch video.
NOTE: Handstand Push-Ups can be dangerous
Basic household items like a full water bottle can be a great substitute for weights or dumbbells.
Legs- Squats & Lunges
Lunges and squats offer numerous benefits. At home, you can do Legs- Squats with your backpacks. You can do all sorts of exercises with a water bottle and lunges are one of them. Stuff a backpack with books or any other heavy objects, such as full water bottles or cans of soup and perform Legs- Squats & lunges.
Home Workouts To Loss Weigh
Squats
Fill backpack with weights like water bottles, books and wear it as you would normally. Bend your knees outward and lower yourself down to a 90 degree angle (parallel).
Standing Lunges
For this exercise, you will need the flat surface of a bench or chair.
Pushups And Pull-Ups
This exercise doesn’t need any equipment. These two movements are incredibly powerful strength drills because both can be done almost anywhere and at anytime
Burpees
Burpees, another most common but effective exercise that you can perform at home with ease. burpees will cause a good amount of calorie burn but at the same time you should follow Social Distancing from fridge.
Plank
Plank is the Easiest way to burn belly fat. Indeed, it is calorie burning and beneficial exercises that you can perform without any equipment.
Hiit
HIIT stands for “high-intensity interval training”. Most HIIT workouts are not more than 30 minutes. Here is the 10 min video which helps you burn more fat and calories by HIIT.
Abs
Why be normal when you can be a BEAST. To become beast, I mean Good looking beast, Workout For 6 Pack Abs. This 6Pack Abs + Fat Burning workout doesn’t need ay equipment.
NOW THE QUESTION IS “it effective to workout at home? The short answer is yes. Try these above mention exercise fight with the pandemic.
Stay fit Stay young.
