#TACTIX :: At-Home Workout

So, what’s keeping you at home and away from the gymnasium? Crazy fees? Large crowds? Feeling self-conscience? Unfamiliar equipment? Pandemic fears? Gyms can be intimidating, expensive, and lately, because of the COVID-19 virus, worrisome. Plus, as we enter the winter months, outdoor activities become somewhat limited and we tend to slow down our physical movements. So, if the gymnasium is out of the picture right now, how do you stay focused and keep up with your exercise routine. Why not use what’s already around you. Your home. It’s not that difficult to create an at-home workout routine even without fitness equipment. Your own body and simple furniture are enough to get a gym-sized workout in your own residence.

The Start Up

Start with some core exercises (see Topix: Core Exercises) like the Plank and Bridge.

Plank (45 seconds)

The plank is simply the starting position for push-ups, where you keep your body weight balanced with your hands slightly wider than your shoulders, your bum down and your back straight.

Holding this position will engage your core and abs. If this is too easy for you, you can increase the holding time or alternate with side planks for the remaining two sets.

Bridge (15-25 reps) (watch how)

Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.

Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.

Slowly return to the starting position and repeat.

The Push

Try some Jumping Jacks (30 reps)

Follow those with Body Weight Squats (20 reps) (watch how)

These squats will work your quadriceps, hamstrings, calves and glutes.

First, stand with your feet shoulder-width apart, your toes slightly turned out and your eyes forward. Then slowly bend at your knees and drop your hips to lower your body. Remember to keep your heels flat on the floor and your back straight.

As you bend your knees, they should go in the direction of your toes.

Finally, when you hit the bottom, pause for a while and strongly push back up to the starting position using the same motion you came down with. Repeat this movement 20 times and then move on to the next exercise.

Go Harder

Time for Pushups (knee or full) (20 reps)

Finish strong with some Burpees! (20 reps) (watch how)

Start standing up, then squat down and kick your legs out.

Do a push-up, bring your legs back in, and explode up into a jump.

Jog in place (30 seconds)

Finally, slow down with some finish with some good post workout Stretches  (watch how)

  • Shoulder stretch
  • Toe touch
  • Samson stretch
  • Butterfly stretch
  • Quadriceps stretch
  • Cobra stretch
  • Knee to chest
  • Cat stretch

An At-Home Workout Does Work Out

There are many variations of exercise routines to try at home. The most important part (and hardest) is making the time to do it. Don’t forget, when not actively working out, use the stairs in your home often, do housework, try a home improvement project, or lie on the floorand do sit ups while watching TV. Like the experts here at Chiropractix will tell you: Just Keep Active.

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