Stay Active at Home–No Gym Required
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No gym equipment? No problem. Put common household items to use and get moving with a simple fitness routine. This full-body routine will take 20-30 minutes and can be modified depending on your fitness level and experience. The endorphins released during physical activity can naturally boost your mood, increase your immunity and contribute to your general well-being.
What You’ll Need:
- Weights (Cans, water bottles, water jugs or textbooks.)
- A sturdy chair
- Yoga mat, beach towel or carpet
Complete three sets of 10 repetitions for each exercise. Rest for 30-60 seconds between sets. Remember to stay hydrated by sipping water throughout the routine and don’t forget to warm up! Begin by walking in place and stretching for at least five minutes.
Exercise 1: Weighted Squats
Beginners: do not use weights. Use a sturdy chair for stability if needed.
- Begin by standing with feet shoulder-width apart.
- With a straight back, bend knees to lower down into a seated position.
- Keep your weight in your heels as you stand up and return to the starting position.
Exercise 2: Incline Push-ups
The higher the incline, the easier this exercise will be.
Beginners: consider using a kitchen counter or the back of a couch instead of a chair.
- Place your hands slightly wider than shoulder-width apart on the seat of the chair.
- Walk your feet backwards until your body is at a 45-degree angle.
- Bend your arms and gently lower your body as close to the chair as possible.
- Straighten your arms to return to the starting position.
Exercise 3: Abdominal Crunch with Chair
Use a yoga mat or carpet to protect your back during this exercise.
- Position the chair in front of your body.
While lying on your back, lift your legs to a 90-degree angle. Legs will rest on the seat of the chair.
- Place hands behind your head to cradle your neck. While keeping legs stationary, engage your abdominal muscles to slowly lift your shoulders off the floor.
- Lower your shoulders back to the floor to return to the starting position.
Exercise 4: Triceps Dips
Intermediate-advanced groups: Increase the intensity of this exercise by lifting one leg parallel to the floor, alternating legs between sets.
- Position the chair a few inches behind your body.
With the chair behind you, place your palms on the edge of the chair with fingers pointing to the floor. Rest your weight on your hands and lower your body until thighs are parallel to the floor.
- Bend your elbows to lower your hips as close to the floor as possible.
- Engage triceps to push back up to the starting position.
Exercise 5: Split Squat with Chair
Intermediate-advanced groups: Increase the intensity of this exercise by including weight. Hold the weighted item to your chest as you perform each rep.
- Stand roughly two feet in front of the chair with your feet hip-distance apart.
- Place right foot on the chair behind you, with toes positioned securely on the seat of the chair.
- Looking straight ahead, bend your left knee and lower your body down towards the floor. Aim for your left thigh to be parallel to the ground.
- Return to the starting position by pushing up on your left leg.
- Repeat the steps above for three sets of 10 reps with your right leg on the chair. Switch legs and repeat on the other side.
Don’t forget to stretch and cool down after your workout!