Staying Fit at Home

Staying home due to the pandemic means no exercise classes or working out at the gym or even the same regular daily routine, which includes movement and activities, Research shows that being sedentary is bad for your physical and mental health, so staying active during this difficult time is important.

Some of the risks included in leading a sedentary lifestyle is losing muscle mass, strength, cardiovascular weakness and weight gaining, The Key to preventing all this risks from happening is to do bodyweight workout routine between 3-4 times per week and focusing mainly on compound movements which targets big muscle groups in the upper and lower body.

1-Push-Up and Rotate

Begin in a plank position with your feet in line with your hips.

Lower your body toward the floor, and then push through your arms, returning to plank.

Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.

Return to plank position, bringing your hand back to the floor. This completes one repetition.

2- Forward Backward Lunge

Stand with the feet together.

Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.

Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.

This counts as one repetition.

3- Goblet Squat

Start standing with your feet wider than shoulder width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.

With your weight focused in your heels, push yourself up to the starting position.