"I’ve decided to share my full body, optional-equipment workout that I have been doing at home to not only stay fit but to pass time."
Hello, #SBFamily! By now, we all are aware that gyms across the country are closed due to the Coronavirus pandemic. In between the anxiety, this has caused, and the very little space in my home, I was very tempted to succumb to the urge to lie on the sofa all day and neglect my whole life especially my fitness.
However, luckily I was challenged by my adidas family to get up and work out, and these shoes were reason enough. So, I’ve decided to share my go-to full body, optional-equipment workout that I have been doing at home to not only stay fit but to pass time. I like to run through this circuit 2-3 times, but you can do more or less depending on what you are feeling up to. We're going to start with our shoulders and work our way down.
"Stretching is so important regardless of your age."
Stretching is so important regardless of your age. It warms up your muscles to take on whatever workout you are about to accomplish.
Here are some of my go-to stretches for a full body workout:
1. Cobra pose (abs & back)
2. Simple Hamstring Stretch (as pictured)
3. Butterfly Stretch (hips)
1. Warm Up
1. Stair Steppers
This has the same effect as the stair climber at the gym- any staircase will do. Simply run up the stairs and do a brisk walk down. Repeat 3-5x depending on the size of your staircase.
2. Jumping Jacks
I think we all were forced to do a multitude of these in middle school P.E, but for those of you who need a refresher:
Standing with your legs straight and your arms at your sides, jump and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Go back to starting position and repeat for 1 min.
2. Shoulder Press
1. Stagger your feet with one foot in front.
If using a band, stand on it with your front foot.
2. Gripping the handle or the weights, Push your arms up over your head (like pictured) until your arms are almost fully extended.
3. Go back to start position.
Repeat for 8-12 reps.
"This arm exercise is such a popular one and with good reason. It targets the biceps directly and who doesn't want to have toned arms this summer?"
3. Bicep Curls
This arm exercise is such a popular one and with good reason. It targets the biceps directly and who doesn't want to have toned arms this summer? Sit or stand to do this one.
1. Hold a dumbbell in each hand with your hands at your sides.
2. With your palms facing forward, engage your biceps as you curl the weights up to shoulder level, then go back to start position.
repeat for 8-12 reps.
While you may know them as girl push-ups, we don't use that term here. These are modified push-ups.
Get down on hands and knees, and place your hands a little wider than shoulders.
Straighten the arms and legs, or use your knees for the modified version.
Lower until your chest nearly touches the floor.
Pause, then return to start.
tip: I like to pause at the top to make sure I'm engaging the abs before I go back down.
5. Forward lunges
It's quite simple, but your glutes and legs will be on fire after this one.
1. Start with legs shoulder width apart and hold dumbbells at your side.
2. Stagger your legs and go down into lunge position (as pictured) and then return to start position.
do 8 reps per leg.
Bonus Dieting Tip:
Don't bring the whole snack bag to your room. Instead, fix yourself a serving to bring back to avoid over eating. This can be helpful whether we're in quarantine or not.
The workout is an activity that, although it is beautiful to do outdoors or in the gym, can also be performed daily in the living room of our home.
I simply run through each exercise in the able workouts in one circuit, rest 1 to 2 minutes, and then do it again. I challenge you with my adidas family to try to perform three rounds of the circuit and progress up to five.The workout is an activity that, although it is beautiful to do outdoors or in the gym, can also be performed daily in the living room of our home. In all honesty, you’ll just start looking, feeling, and be in a better mental space. We need all the help we can get during this #Quarantine. Stay safe and healthy #SBFamily.