Lockdowns have a significant impact on the way we can exercise. Whether the gym is closed, we can’t see our trainer or we can’t play a team sport, the pandemic era has been difficult for people who like keeping fit in ways that aren’t doing push-ups in the living room or running with the dog at the park.
But this doesn’t mean there aren’t a few awesome exercises to do at home during lockdown. Grab your men or womens protein powder, lay out your training mat and get stuck into some of these to keep your fitness and physique on lock in lockdown and get an ultimate homebody!
Okay, you probably didn’t open this blog thinking you were going to be told to do an exercise that you’ve known since you were five years old – but push-ups are, and always been, the real deal. All you have to do is three-six sets of 10 reps and you’re working your pecs, shoulders, core and triceps in the one, holistic workout!
People fear the dreaded burpee as it encompasses not only push-ups but the aerobics of jumping. However, burpees are an amazing workout that works everything push-ups do whilst also including cardio and a leg workout. There’s a good reason why people hate them: any exercise that is actually really good for you is never going to be easy, and burpees are a fine example of this!
Planks are another dreaded workout, but are super good for your abs and arms. In fact, many health experts now recommend doing planks over the traditional crunch or sit-up, as crunches and sit-ups put a lot of strain on your spine and hip flexors. With planks, you should attempt to hold the position for at least more than 30 seconds to get a good workout from it, but you can build up to this level if necessary!
4. Tricep dips
If you have any spot in your home (a chair, bench etc.) that is stable and can support you for some serious tricep dips – get around it! Tricep dips are hugely popular because they provide a solid arm workout and one that can quickly increase the size and tone of tris.
Squats can be a pain, we know! But they provide an amazing, all-encompassing leg workout that targets your glutes, thighs, hamstrings and more. The great thing about squats, and perhaps a misconception in the past, is that you don’t actually have to use weights to do them! Just because they are very popular with bodybuilders and weightlifters doesn’t mean that they aren’t just a healthy workout in general – give it a try!
Once again, you’ll need a sturdy base for stepping up onto, and this might be one of the exercises that can be more safely done at the park or where there is a sturdy bench, but step-ups provide a pretty holistic leg workout that other exercises can’t do. Sure, you have to push yourself to keep getting up and down from the bench, but it’s totally worth it as you can feel the leg-strengthening burn as you continue through the workout.
Another classic fitness workout that targets your quads, glutes and hamstrings, lunges are a good one to do if you have some space at home or at the local park. Lunges aren’t the most trying workout there is, but they do have an awesome effect on the strength and tone of your legs, making them totally worth the effort you have to put in!