We all have times where we are home for a few days and it could be for many reasons.
Maybe a significant other, or a child, is sick and you're helping care for them.
Maybe you're on a "staycation" and you don't want to get out of the PJs to leave the house.
Maybe you're just having some "me" time and you still want to exercise, but you don't want to go anywhere to do it.
Or it could even be weather related - you're snowed in, rained in, trees down - or maybe you just don't want to get out in the heat!
Fringe Sport has some great exercises you can do while you are home, and you don't need too many extras to get your body in shape.
We all know that working out regularly can help to control your weight, reduce your risk of chronic diseases, boost your overall mood, and improve your sleep.
Additionally, exercising regularly can strengthen your bones and muscles, reduce the risk of falls in older adults, and helps to keep your immune system fighting off sickness.
You don't have to give up on your physical fitness just because you're at home. It just means finding new and creative solutions to keep yourself healthy.
So, what are you waiting for? Keep reading to learn 5 exercises you can do the next time you're stuck at home.
5 Exercises You Can Do At Home
1. HIIT for Cardio
HIIT workouts are suitable for all skill levels and can last anywhere from 10 to 30 minutes. HIIT requires you to alternate between short bursts of explosive
exercises like running or cycling and recovery periods.
Because HIIT often utilizes multiple exercises, it can work as many, or as few, muscles in your body as you choose.
For example, if your routine involves weight lifting exercises, you'll be engaging the various muscles in your arms and chest.
Let's focus on High-Intensity Interval Training that involves weightlifting to maximize your cardio workouts.
When you incorporate metabolic weight lifting exercises like squats and dumbbell squat presses into your HIIT, you can speed up your metabolism to blast away fat while keeping your heart pumping.
To tone and strengthen your abs and obliques, try weighted goblet squats that require you to keep your torso upright, your knees out, and your core tight.
All you have to do is hold a dumbbell against your chest vertically with both hands under the top of the dumbbell (or a kettlebell), squat with your core engaged and torso straight, and then resume the starting position.
2. Mountain Climbers for Ab-Strength
It's no secret that planks are one of the best ab-busting yoga poses out there, but if you're looking for a new variation on an old favorite for your routine, look no further than Mountain Climbers.
Mountain Climbers offer all of the core muscle benefits of classic planks with the additional use of your arms, shoulders, quads, and core.
This exercise forces your abdominals and obliques to engage as they stabilize your body throughout your workout.
For perfect Mountain Climbers, put your Fringe Sport Dumbbell Pair on the floor and get into a plank position with your hands on the weights.
Bring one knee up and under your chest before returning it to position and repeating the movement with the opposite leg.
As you continue, try speeding up your movements and lessening your time between leg switches to keep your heart rate going fast.
3. Pistol Squats for Legs & Glutes
Pistol squats allow you to isolate the muscles in each leg, and balance out any strength deficits in your legs while increasing your flexibility, mobility, and improving your balance. The fact that you'll strengthen and bulk up your leg muscles is just the cherry on top of the cake.
Start by firmly grasping your medicine ball in both hands straight out in front of you, standing with your feet flat, parallel and close together on the floor.
Raise one leg off the floor keeping it as straight as you can with your core tight.
Lower yourself by bending your standing leg, keeping your medicine ball extended out while leveling your extended leg until it's parallel with the floor.
Return to standing position with your leg and arms outstretched before dropping your extended leg and repeating the process with the opposite leg.
4. Bicep Curls & Tricep Dips for Arms
Looking to target your triceps and biceps? Add bicep curls and tricep dips into your exercises during lockdown to build strength and bulk up your muscles.
The only equipment that you'll need for tricep dips is a chair, stair, or gym bench, and your body weight.
To begin, sit on the edge of the bench and grip the edge by your hips, looking straight ahead with your chin up.
Press your palms down to lift yourself and slide forward off the edge of the bench, using your arms to hold your weight.
Then, lower yourself towards the floor until your elbows are bent at an angle between 45 and 90 degrees, pause before lifting yourself into the starting position and repeat as it suits your routine.
For a basic bicep curl using dumbbells, begin by holding a weight in each hand with your arms straight down and your palms facing in towards the side of the thigh.
Brace your core muscles and lift both dumbbells towards your shoulders, keeping your forearms and shoulders straight.
If this is too difficult, try lifting one weight at a time and alternating between arms as you work out.
Make sure that you're isolating your biceps and concentrating your movements during your bicep curls and tricep dips with the Fringe Sport Bicep Blaster for ultimate muscle growth and strength training.
5. Push-Ups for Chest
The classic pushup is every bodybuilder and professional athlete's go-to move for building upper body strength.
It's one of the best tried and proven methods to quickly and effectively build your chest and arm muscles, and you can do them virtually anywhere, making them ideal for exercises during the lockdown.
Do you want to take your pushups to the next level? Try using parallettes the next time you're doing push-ups for a bit of incline to help develop body control, burn more body fat, and make more muscle gains.
Parallette push-ups are essentially the same as basic pushups, requiring you to assume a traditional plank position before lowering your chest until your as level as possible with the floor and pushing yourself back up until your arms are fully extended.
The main difference is that with parallettes, you hold the bars while in plank position rather than placing your hands flat on the ground.
Fringe Sport offers a glossy powder-coated steel Steel Parallette Set if you're looking for an affordable yet durable addition for your home gym.
Working out while you're at home, no matter what the reason, is incredibly beneficial to your physical and mental health.
Sticking to a regular fitness routine, you can keep yourself happy, fit, and sane, and you might even inspire those around you to get fit too!
Sample Workout Plan
Here's a workout plan you can start right now from practically anywhere, including your home, no matter what reason you're there. Feel free to adjust and alter this workout plan as it's only a sample and should be customized to best fit your level of athleticism.
● Tricep Dips: 10-12 reps, 2-3 sets, 30-60 second rests between sets
● 3-5 Minute Break
● Goblet Squats: 10-12 reps, 2-3 sets, 30-60 second rests between sets
● 3-5 Minute Break
● Weighted Pistol Squats: 3-5 reps per leg, 2-3 sets, 1-2 minute rests between sets
● 5-10 Minute Break
● Bicep Curls: 4-6 reps, 4-5 sets, 2-3 minute rests between sets
● 3-5 Minute Break
● Mountain Climbers: 8-10 reps, 2-3 sets, 2-3 minute rests between sets
● 3-5 Minute Break
● Parallette Push-Ups: 10-15 reps, 3-4 sets, 2-3 minute rests between sets
Get started on your strength journey today with this workout and tag us @fringesport on Instagram or below in the comments to let us know how it goes.
And, as always, lift heavy lift happy!