AT-HOME WORKOUT GUIDE FROM A FORMER COLLEGE ATHLETE

Trust me, I know how hard motivating yourself to workout can be. Especially when you’re stuck inside your own house. But I have good news – I know how to have a successful workout when you can only workout inside. Growing up in New York where winters are harsh meant that anyone playing outdoor sports during snowstorms and icy days had to stay inside. So here are my tips for a good indoor workout!

First, you want to make sure you have a good set up for your sweating routine. I recommend a flat, hard surface, like a hardwood floor or a carpet that’s not too soft. If you’re doing more of a cardio workout I would recommend to workout somewhere that isn’t carpeted so you don’t slip. You could also workout outside, in your yard, a park, your deck/balcony, or driveway. Just make sure you still practice social distancing if you go into a public area.

Next, you’ll need the right tools. The biggest thing I would recommend is a yoga mat. It’s not necessary if you’re working out on carpet, but it makes workouts on hard flooring more comfortable. If you don’t have a mat, a blanket will suffice but it may move around a bit. I know that Daiso and Five Below have cheap yoga mats, depending on where you live and if those stores are currently open.

My current yoga mat is from Lole, they have a lot of different options to choose from, if you want standard cushion or a thicker option! Photo from Lole.

For other workout items, this part really depends on your workout. For example, you could get resistance bands, yoga blocks, a yoga belt, a jump rope, hand or ankle weights, and many others. For the purpose of this article I’m going to give workouts where you won’t need any equipment, but keep in mind that you can use the previously mentioned products to increase the intensity of your workout or just generally aid your workout.

Lastly, you need to make sure that you eat something before starting your workout. Not right before your workout because that can cause you to get sick, but with enough time beforehand that it digests and you have energy and a high enough blood sugar to have a successful workout. Without having a snack before, this could cause you to be weak and maybe pass out. And you should have water nearby you when you’re doing your workout, taking water breaks when needed.

Here are more tips to have a more successful workout, before we get into some exercises. Do not stretch before your workout! You could pull a muscle and injure yourself if you stretch with cold muscles. If you prefer to stretch before getting into your workout, do a quick cardio exercise or a short yoga flow to get your body warmed up then get your stretches in. On a similar note, if you aren’t feeling well, you have pain in any part of your body (unless it’s sore muscle from muscle gain), then focus on relaxing and healing yourself. And lastly, know your body. If a workout is too intense, lower the reps or weight. If it’s not intense enough, raise the bar. You can only gain so much workout information from the internet, the rest is up to you!

I’m going to list three different workouts that focus on different exercises for your body. First is a cardio workout.

Here’s a GIF on how to to do butt kicks! Photo from Daniel Bubnis, Healthline.com.
  • 50 to 100 jumping jacks
  • 30-seconds small hops
  • 30-seconds high hops (If you have a jump rope, you can jump rope instead.)
  • 30-second squat jumps
  • 30-seconds high knees
  • 30-seconds butt kicks
  • 30-second plank
  • 30-second mountain climbers
  • 50 Russian twists
  • 50 crunches

You can cycle through this workout two to three times or keep it at one cycle all the way through. Remember it’s about how your body is feeling. Next is a workout for your booty and hips.

  • 3×10 squats
  • 3×10 plie squats
  • 3×10 pulse squats (Like a regular squat, but instead of straightening your legs you stay down and bounce)
  • 3×10 hip abductors in each direction (This is where you balance on one leg, holding onto something sturdy, while the other leg goes out away from your body, either forward, to the side, or behind you)
  • 3×10 donkey kicks per leg
  • 30-second plank (Trust me! Planks help your hip flexors)

  • 3×10 bridges
  • 3×10 bridge leg extenders on each leg (Do a bridge, then keep one foot on the ground while the other straightens out and back down. Make sure to keep your knees at the same level and your hips up!)
  • 3×10 clamshells on each side (Lay on your side with your legs curled up, making sure your feet are in line with your butt. Lift the top knee up to the sky, keeping your feet together on the ground)
An example of how to do the clamshell exercise, using a resistance band. Photo from Jamie Maguire, beachbodyondemand.com.

This is another workout that you can cycle through two to three times, but since some of these exercises can be confusing and difficult I would recommend one cycle at a time until you get used to it! Next is an easy full-body workout.

  • 50 jumping jacks
  • 30 raised arm circles (Keep arms out like a T and move them in small, fast circles)
  • 30-50 squats
  • 30 lunges each side
  • 50 calf raises
  • 30 bicep curls (Grab some cans from your pantry, your pet, your baby, anything!)
  • 30 tricep dips 
  • 3×15-second supermans
  • 50 mountain climbers
  • 20 push-ups (I’m working on my push-ups, so if your upper body strength is better than mine increase the number!)
  • 30-second plank
  • 30-50 bridges
  • 50 crunches
How to properly do a Superman. Photo from strength-coaching.net.

There you have it! I know we’re in quarantine and it can be hard to motivate yourself, but we’re all in this together. And a disclaimer: I’m not a personal trainer or coach or anything with a license. I’m just a former athlete giving some workout tips to feed our craving to look good and feel good.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s