As gyms and fitness centers across the country shut down in order to help slow the spread of COVID-19, many fitness fanatics started to panic. While it may be difficult to adjust to getting your daily or weekly workout in from home, it’s not impossible. Not even close. As your online health store, The Online Drugstore wants to do everything we can to make sure that you are able to continue taking care of your health while reaching your fitness goals.
Today’s blog post is Part 1 of effective workouts that you can do from your home or backyard! On a beautiful day filled with sunshine, not only will the sun’s Vitamin D help boost your mood, the endorphins from a great workout will too! It’s more important than ever to do things that contribute to a happy, positive mood while in quarantine, and a little bit of exercise is the perfect way to do it.
Whether or not you have workout equipment at home, it’s pretty easy to make your own weights and resistance equipment from household items that you already have. From empty milk jugs filled with water to your toddler, if necessary! Find what you can and make it work!
Air squats are a basic but effective workout! Simply stand with your feet shoulder-width apart, and squat up and down, bending your knees as close to a 90-degree angle as possible, and squeezing your glutes at the top. Add an extra degree of difficulty by holding your baby or toddler, or that full milk jug that we talked about early. Do 100 of these every day, and trust us, you’ll be feeling it and you’ll notice a difference after a few days!
Side steps are a great way to work your glutes, hamstrings, abductors, and quads — basically your legs in general! If you have exercise bands that you can place around your thighs, you’ll feel the extra burn. Get into a squat stance and side step 10 steps to the left, and 10 steps to the right. Take a breather, and do it again. After a few rounds, you’ll definitely start to feel the heat.
Push-ups can seem intimidating if you’re more of a beginner when it comes to working out. That’s okay! There are plenty of push-up variations to fit your level. For starters, get into push-up position before dropping your knees. Continue with your push-ups with your knees on the group and do as many as possible. If you find that to be too easy, bring your knees back off the ground for regular push-ups. If even those are too easy, you can always do pike push-ups, diamond push-ups, or military push-ups. These are all great for your chest, arms, and back!
Sit-Ups and Crunches
There are a ton of different ways to work your core, but it always comes back to the basic sit-ups and crunches as being the most effective. Do 25-50 sit-ups in the morning to help your body wake up or at night before you go to sleep. If you increase your reps little by little everyday, you’ll be hitting 100 sit-ups per day in no time.
A great way to get a full body, effective workout in is by combining a few different body-weight exercises and creating your own circuit. Find a big, empty field or park where you can get that much needed sunshine and a good workout! Start with 4 or 5 exercises that we talked about — for instance, 20 air squats, 20 side steps, 20 push-ups, and 20 sit-ups, and then run 50 meters or so across the field. Take a couple minutes to breathe and take a sip of water before running through the same thing again. Repeat the circuit 3-5 times and you’re done! Don’t be surprised by the elevated heart rate and the exhaustion that follows. Sometimes 30 minutes is all you need for a great workout.
Get Your Post-Workout Vitamins and Supplements From The Online Drugstore
Did you get a great workout in today? If so, we’re so proud of you! Keep this blog open on your phone for reference as you figure out some new and fun ways to get your workout in while staying home. Make sure you give your body the proper nutrients and vitamins that it needs to fuel these great workouts and recover properly! As your online health store, we want to remind you of the importance of stretching and staying hydrated, especially with warmer weather right around the corner.
Stay positive as we get through these trying times, and remember that we’re in this together! Check back at The Online Drugstore for more blogs and of course, Part 2 of our Effective Home Workouts series.