No weights? No problem!
As we start to come out of our shelter in place restrictions, we still don’t have a set date for our gyms to re-open in Montana right now. Movement is a key tool to give our brains a boost, so if you have been attempting to keep an exercise routine in the past few weeks, I salute you! Getting your heart rate up and breaking a sweat for even 30 minutes a day can have enormous benefits to your mental health and wellness.
Like some of you, I didn’t get a chance to buy any workout equipment before stores sold out so I have been getting creative with what I have around the house. Here are my favorite exercises you can easily do at home to help you stay active. Remember, it’s not about trying to complete a perfect workout right now so just set a timer for yourself and do your best!
I have been using 2 bottles of wine (about 1.5 lbs each) to replace dumbbells, it’s a little awkward but they actually work better than I expected! You can use them for a squat overhead press, tricep extensions or bicep curls.
Burpees! I know some people hate them, but I love the simple explosive movement of a burpee. You can slow them down to make them easier or add pushups to make them harder. The quick jump up, back and forward again gets your blood pumping and your mind focused. Find out how many burpees you can do without stopping, and then repeat that number in between your other exercises.
Single leg raises are a fantastic way to build your balance and coordination. You can get creative with the lifted leg by extending it backwards or forwards or out to the side. Choose your movement and repeat for 10-20 reps, then switch legs. Focus on form rather than speed, and you can hold your wine bottles or cans for an added arm workout!
Isometric holds like wall sits and side planks are basic but challenging movements that strengthen your muscles by holding them in a fixed position until they fatigue. Set a timer, see how long you can hold it for while maintaining good form and continue for a few more rounds trying to beat your best time.
Do you have access to stairs in your home or apartment? Take a few laps running or walking up and down, I guarantee you will be sweating in no time. Want to make it more challenging? Fill a backpack with books and go up and down the stairs with the extra weight!
Jumping jacks can fun and easy, I add in a few between my other exercises to keep my heart rate up. For a low impact option, step one leg to the side at a time instead of jumping.
There are tons of different sit-ups and crunches, so choose a couple variations that you enjoy the most and stick to those. If you like the movement, it makes you feel powerful, doesn’t bother your back, etc. than you are more likely to complete your set. I usually rotate between bicycles, leg lifts and full extension crunches but there are loads of abdominal exercises to explore!
We usually think of the core as just the visible 6 pack abs in the front, but it is important to build strength in the whole torso to prevent back pain and strengthen the posterior chain. I usually add super man stretches and opposite arm and leg lifts to build spinal stability in my workouts.
Piking the hips on a hard floor from forearm plank or regular plank, all you need is a slider for this wicked challenge. You can use socks, a rag or a paper plate to build your core and clean your floor!
Lunges are an excellent way to incorporate more balance in your workout. Start with feet together and step forward or backward with one leg, or hold a stationary lunge and lift/lower the back knee. You can also jump back and forth or hold weights to increase the difficulty.
All of these exercises are easily done with little to no equipment, so put on your best leggings and get moving in your home! I can’t wait to get the green light to go back into the studios and gyms with you all soon. Until then, please reach out if you want help getting started with a regular fitness routine. I am available to answer your questions about any of these exercises via secure tele-health appointments, you can book a free 15 minute consultation with me here!
Still want to order some real weights for your home workout? Check out these sets of 2 dumbbells on amazon, you can order any weight you want!