For many people across the country, stay-at-home orders are still in effect because of the COVID-19 pandemic that spread globally earlier this year. Although some states have begun the process of reopening, many people are still unable to go to their local gym for their daily workout.
During these uncertain times, it can be hard to find the motivation to exercise everyday. As your online health store, The Online Drugstore wants to help in every way that we can. Not only can you purchase your drugstore necessities online and have them shipped to your door, but by reading today’s post about effective home workouts, you can also find that support, encouragement, and a little push that you need to get up and get moving.
If you haven’t read part 1 of our effective workouts you can do from home series, check that out now. The next five workouts are a great addition to any circuit training, and can be intermixed with the workouts listed in our previous post. In just 30 minutes per day, you can get a great workout and start feeling better even while you’re stuck at home.
Lunges are a great way to move your body, increase your heart rate, and build and tone the muscles in your legs. You can do lunges indoors or outdoors, so they are a perfect way to get your body moving no matter what the weather may be like! If it’s a sunny day, it’s always a great idea to get outside and soak up some Vitamin D while you’re working out. However, if it’s rainy or cold, just find a long hallway and get to work! Make sure that you keep your body upright, step forward with one leg and touch the opposite knee to the ground. Keep your hands on your hips or you head if you’d like. Stand up straight, switch legs, and do it all over again. 3-5 sets of 10 lunges per leg is sure to get your blood pumping.
Jumping jacks keep your heart rate elevated and are a great way to kill some time in between sets. If you rest for too long between sets of lunges or air squats, your heart rate will drop. Workouts are the most effective when your heart rate stays elevated for a longer period of time. In between each set of lunges, air squats, crunches, etc. try doing jumping jacks for 30 seconds.
While jumping jacks may seem pretty straightforward, there is definitely a right way and wrong way to complete these. Be sure that your hands meet above your head simultaneously while your feet jump shoulder-width apart. If you don’t add these to your circuit, you can always complete them as sets for time or for repetitions.
Is it a nice day? Is the sun shining? If so, it’s time to get outside and really get your body moving. Sprints don’t sound like fun, but they are perfect for getting your heart rate up, moving your body, and burning some serious calories. If you live in a quiet neighborhood, you can use your street as your track. Of course, be mindful of cars and traffic. Maybe you live close to a park where there are walking paths. No matter where you live, we’re confident that you’ll be able to find a great place outside where you can do sprints of 50-100 meters.
Be sure to stretch before you sprint in order to avoid injury. If you’re not sure what 50-100 meters looks like, you can always sprint for time instead. Start with intervals of 10-seconds. Then 15-, 20-, and even 30-seconds if you’re really feeling energetic. When you add 15-second sprints to your circuit training, you’ll work up a sweat in no time.
Glute raises are an easy and effective way to work those leg muscles. The muscles in your legs are some of the biggest in your body, so it’s important to give them the attention they deserve. It also means that after a good leg workout, you’ll more than likely feel tired and hungry, because they’ll need some extra fuel and extra rest to heal and grow.
For the most effective glute raises, lay with your back flat on the floor or on a yoga mat. Plant your heels on the floor and raise your hips as high into the air as possible. There are two ways of doing glute raises: the first is to repeat the raise over and over, while the second is to lift and hold your hips in the air for 20-30 seconds at a time. Do whatever feels the most effective for you. Add a few sets of these glute raises into a circuit training routine with squats and lunges, and you’re guaranteed to feel it the next day.
Our last workout for this post is focused on your arms. Chair or bench dips are a great way to workout your triceps and focus a little bit on your upper body. There are a few different variations and levels of difficulty when it comes to chair or bench dips.
First, find a chair, bench, or other sturdy surface that can support your body weight and sit down. Move the bottom half of your body away from the chair and hold yourself up with your arms behind you. This is where you can adjust the level of difficulty. Putting your feet all the way out so that your legs are straight and your heels are on the ground is more difficult than if you were to keep your knees bent. Drop your butt to the ground and lift yourself back up using the strength in your arms and triceps. Repeat for 3-5 sets of 10-12 repetitions and add this to your next workout routine!
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The Online Drugstore is here for you as we navigate this new normal together. Whether you’re looking for over-the-counter medications, household products, or vitamins and supplements, we deliver everything straight to your front door. By reading our blog, you can find the information you need for a great home workout, sleeping tips, and more.
We hope that the information in these blogs about effective home workouts will help you start moving your body more despite being stuck at home or experiencing gym closures like many other people around the country. We’re here to support and motivate you on your health and fitness journey in every way that we can. Keep reading the blogs from your favorite online health store to learn more about the best ways to take control of your health and shop all of your health store products with us today.