Home Quarantine Workout

Workout does not only means shredding fat from the body or gaining
muscles or adding bulk weight to the body. Workout refers to physical
exercise or training for the purpose of desired fitness. Fitness can be attained
anywhere at a playground, gym, running track, park, beach or even at home. If
you're not ready or able to commit to a gym membership you can still lose
weight, build muscle or stay toned, active and flexible in the comfort of your
own home.

Workout if done precisely and consistently, home workouts can do wonders

and can be as effective as any other modes of workout. You can easily achieve
your goals during this lockdown period due to COVID – 19, as we are home
quarantined and it has difficult to workout at the gyms, parks, playgrounds,
fitness clubs, etc. So, the best possible resort is home workout.

Beginner’s Home Workout

This beginner's workout should target the large muscles that provide stability
and core strength. You don’t need any special equipment.

Aim to perform two to three sets involving 8 to 12 repetitions of each

exercise. It is fine to perform lesser repetitions in the beginning. Things will
start to work out as you practice day by day. Aim to perform each exercise till
the time you get exhausted of the affected muscle strain. Every week
thereafter, aim to increase the reps until you are finally able to do three sets
of 12.

Here are some exercises to launch your home workout program:

 Jumping Jacks: Performing Jumping Jacks before starting other

exercises would be quite helpful. You should warm-up your body
before starting Muscle strenuous exercises. Jumping Jacks for 1-2
minutes would be enough for warming-up.
  Jumping Ropes: You can also perform jumping ropes as a good
warm-up exercise as it is good for your cardiac functioning and
calve muscles. It is helpful in improving endurance, stamina and
respiration which is similar to running.
 Push-ups: Push-ups are one of the best exercises for upper body
workout.
Body form is essential when doing a push-up. Try to keep your
body steady and perform it slow. Do not rush into repetitions
rather focus on the formation. Try performing 10-12 repetitions
at one stretch.

 Lunges: Start by performing simple back lunges, which help build

your buttocks and thighs. Try to do 10 to 12 lunges on each leg
without support.

 Squats: The squat works the major muscles in your lower body

and helps to shape firm buttocks and thighs. Always perform a
squat with your feet hip-distance apart. Your hips should sink
behind you as if you are sitting in a chair. Try performing 3 sets of
8 – 12 repetitions and rest for 30 seconds in between each set.

 Planks: A plank exercise strengthens the abdominal muscles and

those that support your back. Begin by holding the plank position
for as long as you can. Keep track of your progress. As you get
stronger, increase the time span of plank.
 Bridge: Activate your core and lower back by performing bridge.
This is a great exercise to use as a warmup. This would strengthen
your lower back and might help those having back pain.

 Superman: Work your lower back and the whole backside of your
body by performing superman. Go as slowly as you can here to
really reap the benefits of this move. You may feel stiffness in the
back after performing superman. Do not panic, as it is quite usual
to feel such stiffness.

 Mountain Cimbers: This move is about to blast calories with

intense cardio while also targeting your abdominal muscles and
upper body. This exercise is also good for your cardiac health.

To create a balanced exercise program, workout atleast three times per week.
Keep rack of the changes you witness by practicing these exercises and
increase the intensity of your workout by increasing the number of repetitions
and sets. Embrace changes when you start to look and feel fit, better and
active. If ever you reach a plateau, simply increase the intensity and/or
duration of your workout.

Bottom Line
Perform these exercises regularly and witness the difference yourself. Make
the most of your COVID-19 home quarantine and invest your time in
developing yourself.