How to Stay In Shape With Home Based Workouts During Lockdown

The Body Engineer

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As the novel coronavirus continues to spread worldwide, gym-goers seems to be quite concerned about their workout regime and fitness goal.

There are plenty of exercises you can do in the privacy and comfort of your home with minimal or no equipment to stay in great shape during the quarantine. You can keep your exercises simple and still secure great results by including full-body functional movements in your home-based workout session.

I've outlined some easy and effective exercises you can do at home during the lockdown. Let’s dig into them!

Home-Based Workouts

1.    Push-ups 
A push-up is a great amalgamation of endurance, strength and stamina which improves the well-being of the entire body, primarily shoulders, chest and triceps. You can do different sorts of push-ups at home such as one hand, hindu, plyometric, and dive bomber push-ups. 

Form: Take a quadruped position placing your hands slightly wider than your shoulders and elbows entirely locked out. Keep your chest lower towards the floor with some distance between your chest and floor. 

2.    Burpees
It is one of the best muscle conditioning exercises that will help you burn a lot of calories, improve your body’s posture and coordination. The level of difficulty can improve depending on the stamina and fitness level of an individual.

Form: Simply squat down and lean forward, position your hands on the floor and kick your feet back as you are in a plank position. Drop to push-up so that your chest touches to the floor or beginners can drop their knees to make it easier. Spring back up and jump in the air, reaching your arms straight above your head.

3.    Air Squats
Squats are key to make your workout more impactful even when you can’t go the gym during the lockdown (in certain areas or prefer not to). It's a perfect exercise to increase strength in your legs, quadriceps, glutes and core. Air squats is a performance enhancer and good for building muscle endurance. 

Form: Position your feet shoulder-width apart with your toes pointing outward and arms stretched at shoulder level. Take a breath and hinge/bend from your hips pretending as if you're sitting on a normal chair. Keep your body weight on your heels and core tightened, then gently come back up. 

Apart from these three exercises, you can do some basic movements at home such as mountain climbers, plank, lunges, inverted rows, jumping jacks, and tricep dips to keep yourself active.

For home workouts, please visit: www.houseofsweat.ca

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