By Michele Vanderyacht, Epic Fitness
So, your gym has temporarily closed due to the new governmental regulations. Rather than stopping your workouts, now is the time to adapt. It’s time for at-home fitness.
It takes a little effort, but a home workout will not only keep you in shape, but it will also keep you from going stir-crazy. As long as you do cardio and hit the five basic movements, you should be ready to go back to your gym as soon as the doors open.
The five basic movements consist of push, pull, hip-hinge, squat and a core stabilizer. Do two sets of 12 reps and alternate the exercises on different days so you are not just working one area. If you have any questions about how to do these workouts, try a quick YouTube search.
Push movement: Push-up
Push-ups can be done against a wall or on your knees if the traditional type is too hard.
Pull movement: Row
Similar to rowing a boat, a row is an exercise where you extend your arms in front of you (typically holding a weight or band) and then bend your elbows and pull back. If you have a resistance band, tie it around something stable. Make sure to keep your back straight and bring your elbows to your sides as you pull back.
Stand with your feet hip-width apart, knees slightly bent, and hands on your hips. With your weight in your heels, push your hips back behind you, and hinge forward. Continue bending at the hips until your torso is at about 45 degrees, or halfway between upright and parallel to the floor.
The squat can be done with or without weights. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down like you’re sitting in an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position.
Core stabilizer: Plank
One of the best exercises for the core is the plank. Plant your hands directly under your shoulders (slightly wider than shoulder-width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Lastly, make sure you get out for a run or a fast pace walk. The fresh air will do you well not only physically, but mentally. Stay ahead of the curve so that your fitness doesn’t suffer before gym doors open once again!
Michele Vanderyacht is the General Manager of Epic Fitness. GoEpicFit.com