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Bodyweight Exercises for Home Workouts

So, you’re stuck in the house and social distancing from all your running peeps. It’s raining and thundering outside and you don’t have a treadmill or home gym. Do not despair, you can still get your sweat on and burn off the crazy! We need cardio, core, and strength training to maintain our fitness levels. Body-weight exercises can be very effective and can be done safely in your living room to supplement your outside running program.

Here are two great workouts that you can do at home. Your abs will thank me later….

Option #1

Simple Lower Body and Core Circuit 

Do 10 slow and controlled reps for each exercise unless time is indicated. Repeat the circuit two to three times.

Lunge
Standing tall, take a big step forward with your right foot landing on the heel, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward, but does not touch, the ground and the front knee should be directly over the ankle. Press your right heel firmly into the ground as you raise back up, engaging the glutes and returning to your starting position. Repeat with the left leg.

Lateral Lunge
Same directions as a forward lunge except you lunge to the side.

Single Leg Squat
Stand on your left leg, raising right knee to a 90-degree angle. Slowly bend at the knee of the left leg, lowering your butt down as if you are going to sit in a chair, keeping right leg off the ground. Squat down as low as you can before returning to starting position. Do 10 reps before switching to other side.

Single Leg Deadlift 
Start in a standing position with the feet together. Lift the right leg slightly, lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Do 10 reps before switching legs.

Plank (60 seconds)
Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Hold this position while keeping abs tight.

Side Plank (30 secs/side)
Start by lying on your side. Bend arm at a 90-degree angle with forearm on the floor. Tighten abs and lift hips off the floor until only forearm and bottom foot touch the floor. Remember to keep your body in alignment.

Option #2

30 Minutes or Less Full Body Workout

Do each exercise for 30 to 60 seconds before moving to the next. Repeat the circuit two to three times. 

Step-ups

Step right foot, then left, up onto a step or sturdy bench, then step down. Switch your starting side with each set.

Triceps Dip

Sit on the edge of a step or bench. Grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle and straighten again while the heels push towards the floor. To make it a little harder, lift one leg off the ground.

Squat Jumps

Stand with your feet hip-width apart, bend your knees, and squat your butt back and down, then jump straight up in the air and land back down in the squat with knees bent.

Plank

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Hold this position while keeping abs tight.

Burpees

Start out in a low squat position with hands on the floor. Next, jump the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion.

Mountain Climber

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward

Push-up

Get into high plank position. Place your hands firmly on the floor while bracing your core and back is flat. Lower your body down towards the ground, keeping back flat and body in a straight line with arms close to the body at a 20- to 40-degree angle from your body. Ideally, you want your chest to touch the floor while maintaining proper form. Exhale as you push back up to starting position.

Crab Walk

Sit with your knees bent and feet flat on the ground. Place your palms of your hands on the ground behind you. Lift hips a few inches and walk forward on your hands and feet like a crab, then walk backward.

Superman

Lie face down, with your arms and legs extended. Slowly lift your arms and legs off the ground as high as you can while keeping your neck relaxed and looking down at the ground. Hold, then lower.

Walking Lunges 

Standing tall, take a big step forward with your right foot landing on the heel, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but does not touch the ground, front knee should be over the ankle. Press your right heel firmly into the ground as you raise back up, engaging the glutes, and push off with your left foot to bring your left leg forward, stepping into a lunge on the other side.

I pray the madness of this time subsides soon and I see you all back at the local races; but until then……stay safe, feed your faith, and starve your fear. This too shall pass!