With everything happening in the world right now, we’re all trying to adjust to our new sense of normal. If you’re reading this, you’re probably missing your gym like crazy right about now, or you’re getting some serious cabin fever. Don’t worry, we’ve got you covered – whether you don’t want to give up those gains or you just want to get moving, there are tons of exercises that you can do wherever you are.
Get outside or set up in your living room and get your sweat on with these exercises that you can do anywhere.
Do each exercise as many times as you can for 1 minute. Repeat the circuit 3 times. Beginners should aim for at least 20 reps per minute, 40 for advanced and 60+ for elite. Train to failure!
Bulgarian Split Squat
Use an outdoor bench, your couch, a chair, or even a rock – whatever you can find to get your leg elevated.
Starting with your right leg, extend it behind you and place your foot on top of your makeshift workout bench. Gradually lower yourself down, until your back knee is just above the ground. Make sure that you keep your torso straight. Do as many reps as you’d like, then repeat on your left leg.
To take it up a notch, grab something heavy and hold it – a bag of rice, textbooks, or another big rock – whatever it takes.
Incline Bench Push-Ups
A table or a bench works great for this exercise. Get into a push-up position with your hands on the bench, and bend your arms to lower yourself down, then push yourself back up. Repeat. You know the drill.
If you can’t find a makeshift bench, the classic push-up will do. If you’re in quarantine with someone, get them to sit on your back or place something heavy on it to take your push-up to the next level.
Another good one that you can do from the couch, while you stream your favorite show. Hold on to the edge of your couch (or a bench if you’re outside) – facing away. Your arms should be shoulder-width apart, fully extended. Bring your legs forward, so that they’re perpendicular to your body.
As you inhale, lower yourself by slowly bending at the elbows until you reach an almost 90-degree angle. Make sure that your forearms are pointing down and your elbows are close together.
A classic for a reason. Keep your feet about shoulder-width apart, with your toes pointed parallel to your knees. Lower yourself down until you reach about 90 degrees. If you don’t have the range of motion to get to 90, just go as low as you can. Squeeze your butt and push yourself back up. Make sure that you’re keeping your back straight and your chest up – engage your core!
You can do this with just your body weight, or you can hold on to something heavy – your dog, your kids, your friend, a book – whatever will get that heart rate up.
As long as you have a ledge or a sturdy branch, you can make this happen. Hold on to your ledge of choice and keep your arms straight. Pull yourself up until your chin reaches the ledge, then lower yourself back down by slowly extending your arms. Repeat.