Punch like a boxer, alternating your arms forward and back. Are you ready? Your six-minute workout starts in three, two, one. Give yourself enough space to move around, and grab some water, a towel or a mat, if you like. You’ll rest for 15 seconds after each exercise. You’ll repeat them twice, giving you a total body workout. There are four simple exercises: Stand and box, side squats, kneeling push-ups and bird dog. She’s going to do today’s workout with you. Feel gratitude for your health and your strength. Empty your mind and relax into the floor. Allow all the tension in your shoulders, neck and arms to drift away. Bow forward with your arms outstretched and rest your forehead on the floor. In a few seconds, we’re going to cool down with two easy yoga stretches. You just completed your six-minute workout. Keep breathing and remind yourself why you’re making this change. Plank time is a good moment for mindfulness. To keep your neck and spine straight, look at a spot on the floor about a foot from your hands. A plank should engage your abs, as well as your back, quads and glutes. If you’re struggling, you can try a standing push-up against the wall to make it easier. But if you need to, you can bend at your hips, like Asmeret. Try to keep your body straight from your head to your knees. Kneeling push-ups are the hardest part of today’s workout. If you feel pain in your knees, don’t go as low. Rest your hands on your knees to steady yourself. Standing lunges work your glutes, quads and calves. As you jump, spread your legs about shoulder-width apart. We’re going to repeat each of these exercises one more time. If a regular plank is too hard, try a kneeling plank, which puts less stress on your back. Lower onto your forearms and keep your body straight from head to heel. Bending slightly at the hips, like Asmeret is doing, can make the exercise a bit easier. Keep your hands just wider than shoulder-width apart and your body straight from head to knees. If you’re off balance, slow down to keep your body stable. Keep your back straight as you bend both knees and press down. You have 15 seconds before your next exercise. Try to keep up with Asmeret, or go at your own pace. As you jump, make sure you stay on your toes, with your knees slightly bent. Jumping jacks are a great cardio exercise. And grab some water, a towel, or a mat, if you like. Give yourself enough space to move around. Jumping jacks, standing lunges, kneeling push-ups and plank. They’re truly some of the best free home workouts out there!īookmark this post or copy and paste the URL into a note on your phone so you always have it handy.This is Asmeret. I’ve done all of these workouts at least two or three times now, some even more. Under 30 Minutes | 30-40 Minutes | 40-50 Minutesįor each, I’ve outlined how much time and what equipment you’ll need, approximate difficulty level (based on how much it kicked my booty), along with some notes and modification ideas. Jump to the section you want using the links below! The workouts are divided into two groups - workouts with weights (dumbbells) and no-equipment bodyweight workouts. I typically do 1-2 workouts from this list per week and a mix of running, walking, hiking, swimming, or yoga the other days depending on how much recovery I feel my body needs. The majority of these workouts combine strength and cardio in fast-moving intervals for maximum burn and efficiency. I know a lot of us are trying to stay fit (and sane) at home these days, so I turned my list into a roundup of the best free home workouts so you can use it as a quick reference, too! About the workouts The goal was to spend less time looking for, and more time doing workouts that are both fun and challenging - and that’s exactly what it’s helped me do! When it comes to working out, I like to keep things simple, fast, and efficient.īut as you probably know, home workouts (especially free ones) can be very hit or miss - so a while back I started keeping a list of favorites on my phone.
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