Six Workout Suggestions

Day 1: We are all sitting in our homes during quarantine with nothing to do but stare at our ceilings. As promised, today, we are starting the #14_days_together plan with some home exercises to get that blood pumping with the least equipment.

—Squats

What muscles does it work on?

1.Quads. 2.Glutes.

How to do it?

1.Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards.

2.Tense your abs like someone is about to punch you.

3.Look straight ahead and stand tall!

How many calories does it burn?

4-6 calories a minute.

-Pushups

What muscle does it work on?

1.Chest. 2.triceps.

How to do it?

1.Begin with your chest and stomach flat on the floor.

2.Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.

3.Pause for a second in the plank position — keep your core engaged.

4.Inhale as you slowly lower back to your starting position.

How many calories does it burn?

Atleast 7 calories a minute.

—Lunges

What muscle does it work on?

1.quads. 2.glutes.

How to do it?

1. Stand tall with feet hip-width apart. Engage your core.

2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.

3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.

4. Press into right heel to drive back up to starting position.

5. Repeat on the other side.

How many calories does it burn?

From 5-9 calories a minute.

—Dumbbell curls

What muscle does it work on?

1.biceps.

How to do it?

1.Hold a dumbbell in each hand at the sides with palms facing in toward the side of the thigh and arms straight down.

2.Position the feet comfortably about shoulder-width apart. Brace the core muscles to be ready to lift the weight.

3.Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm with the dumbbell is now facing upward (supine) and the elbow is pointing to the ground with the forearm almost vertical. Keep the elbow close to the body. Exhale while lifting.

4.Lower to the side position and perform the same movement with the other arm. Inhale while lowering the weight.

How many calories does it burn?About 6 calories a minute.

—Planks

What muscles does it work on?

1.abs.

How to do it?

1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.

2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.

3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

How many calories does it burn?2-5 calories a min.

—Jumping jacks

What muscle does it work on?

1.abs.2.body flexors.

How to do it?

1.Stand upright with your legs together, arms at your sides.

2.Bend your knees slightly, and jump into the air.

3.As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

4.Jump back to starting position.

5.Repeat.

How many calories does it burn?About 8 calories a minute.

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