4 Easy Workouts You Can Do at Home
As prevention measures for COVID-19 continue across the globe we all continue to see an interruption in our daily habits. One of the first activities that can be tempting to drop is your fitness regiment. If you are one of the many people whose gym or community center has closed because of the virus than it may be hard to get your daily dose of exercise. So we at Relyf have consulted with one of our team members, CJ Britton, who holds a Level 1 Crossfit Certification and coaches at a gym near our HQ. CJ has populated 4 easy workouts you can do at home that will help you sweat, stay active and keep your body performing at its best! These workouts require zero equipment and are great to get your heart rate up while you're at home.
1. Run - First and foremost you can't beat a good run. It's infinitely scalable and is challenging no matter where you are in your fitness journey. If you're just getting started, set a goal for yourself to run/jog/walk 1 mile. Use Google Maps to set a .5 mile marker from your house and run/jog/walk there and return back home. It's the perfect way to be active and an added bonus is if it's pretty outside you get some much-needed vitamin D as well! Are you a more experienced athlete? Look to beat a previous record like your 1-mile run, or a 5k. And if you're really looking for a challenge wear a weighted vest, or fill a running backpack with 10lbs and take off.
2. Push-ups Until Failure - Also known as a "Death by ___" workout. This style of work out is simplistic in its approach and a great way to push yourself in a safe and scalable way. Here is how it works. Get your phone out and start a running timer.
As soon as you start the clock do 1 push-up.
When the clock hits 1 minute do 2 push-ups.
When the clock hits 2 minutes do 3 push-ups.
Continue adding one push-up until you can no longer complete the number of required push-ups in the 1 minute allotted.
This style of workout is great for anyone looking for a good arm pump while at home. If push-ups aren't your thing you can always do them from your knees or substitute push-ups for air squats. Speaking of air squats.
3. Bring Sally Up Air Squats - Have you ever heard the song "Flowers" by Moby? If you have ever done Crossfit you might have heard of this song. It goes "Bring Sally Up, Bring Sally Down, Lift and Squat gotta tear the ground." Here's the workout.
Turn on Flowers by Moby, widen your feet to squat stance (feet pointed slightly out, underneath your shoulders). When the song says "Bring Sally Up" stand all the way up. When the song says "Bring Sally Down" go down to the bottom of an air squat. Here is where it gets spicy. Sit at the bottom of the squat until the song says "Bring Sally Up" again. Enjoy, and CLICK HERE for a great example of what the workout looks like. If you're feeling really strong swap air squats for push-ups and hover right off the ground at the bottom of the push-up.
4. Body Weight Triplet - For a quick little sprint that is sure to get your heart rate up. Try 21-15-9 Sit-ups, Push-Ups and Air Squats. How this works is you do 21 sit-ups, 21 push-ups and 21 air squats, then 15 sit-ups, 15 push-ups, and 15 air squats. Then finish with 9 sit-ups, 9 push-ups, and 9 air squats. Time yourself on your phone and see if you can beat your previous time as you do it multiple days.
As always, everyone is different and fitness levels vary. But don't let an interruption in your routine keep you from staying active. A healthy body helps keep a healthy mind and vice-versa.