3 Home Work Outs to Relieve Stress During Quarantine

This article was published on: 05/6/20 11:57 PM

Exercise is a key factor contributing to optimal psychological health and plays an important role in regulating mood and self-esteem. Due to the current pandemic, many individuals are struggling to find the motivation to continue to exercise now that gyms have been closed and stay at home orders are in place. While it is important to comply with social distancing and stay at home orders, that does not mean that exercise is any less important. For some, it is important to establish a sense of productivity and normalcy in life. Getting regular exercise and establishing a routine is one way to do that.

With widespread gym closures came a lack of access and availability to exercise equipment. People all over the country have lost their sense of comfort and control when it comes to fitness and have had to resort to at-home workouts. This includes those who have a fully-equipped gym in their home, those who are using soup cans from their cabinets for a little added resistance and those who don’t know where to begin when it comes to working out at home. It is time to get creative and really challenge the limits of exercise from the comfort of our homes. With that being said, don’t underestimate the power of bodyweight workouts.

You can use household items to add resistance and change up the pace of your movements to make exercises suitable for you. Make it fun with your favorite music and take your workout outside on a nice day if you have the space away from others. Making exercising one of the best parts of your day will contribute to a better mindset regarding fitness during this time.

Listed below are different levels of a bodyweight workout.

Novice:

Complete the stated number of repetitions (reps) of each exercise before moving on to the next exercise. Complete the entire group of exercises for a total of 3 rounds. Rest as needed in between rounds.

Bodyweight Squat – x 10 reps

These can be performed by setting your feet about hip-width distance apart and shifting your weight back to tap a chair, couch, or similar surface. Once you tap the surface, stand back up tall and complete 10 total repetitions. These can also be completed without tapping a surface.

Isometric Knee Hold – x 10 second hold

For this exercise, you will be lying face up on the ground with your knees bent at 90°. Initiate the movement by placing your hands on your knees, brace your core and feel your lower back press into the ground. Keeping this position, press your hands into your knees as hard as you can while using your knees to resist the push. Hold this movement for 10 seconds.

Hands-Elevated Push-Up – x 10 reps

For this exercise, find a table or chair to elevate your hands off of the ground. Your hands will be placed just outside of your shoulders. Initiate the movement by lowering towards the surface leading with the chest. Be sure to keep your gaze forward and don’t allow your head or hips to drop.

Glute Bridge – x 10 reps

For this exercise, you will be lying face up on the ground with your knees bent, feet on the floor, head relaxed and arms by your side. Initiate this movement by pressing through your feet and raising your hips up to squeeze your glutes and then lower back to the ground.

Broomstick Isometric Pull-Apart – x 10 seconds

For this exercise, you will need a broomstick or something similar. Hold the broomstick horizontally out in front of you at shoulder height with palms facing down. You are going to pull and squeeze as hard as you can to create tension in your back. Hold for 10 seconds.

Intermediate:

Bodyweight 1 ½ Squat – x 10 reps

These are performed by setting your feet about hip-width distance apart. You will squat down, come half-way up, squat all the way down and then stand up tall. That is considered to be 1 repetition. Repeat for 10 repetitions.

Dead Bugs – x 5 reps each side

For this exercise, you will be lying face up on the ground with your knees bent at 90°. Your arms will be in the air above your torso. Initiate the movement by feeling your lower back press into the ground and then lower your opposite arm and leg to the floor. For example, the right arm would lower behind your head to the floor and the left leg would straighten out in front of your body. Come back to center and repeat on the other side.

Push-Up Isometric Hold- x 30 second hold

For this exercise, you will be in a high plank position with your hands and feet all on the ground. Initiate the movement by going down into your push-up leading with the chest. You are going to pause at the bottom and hold this position for 30 seconds. Be sure to keep your gaze forward and don’t allow your hips and head to drop.

Eccentric Focused Hamstring Curls – x 10 reps

For this exercise, you will need a towel or pair of socks if you have a hardwood floor or paper plates if you have a carpet. You will start by lying face up on the ground with your heels on top of the towel or paper plates. With your hips on the floor, bring your heels towards your hips. Push through your feet and raise your hips up then slowly lower your heels out and away from your body while keeping your hips raised. Drop your hips to bring your heels back to the starting position and repeat.

Broomstick Isometric Pull-Apart – x three 10 second holds

For this exercise, you will need a broomstick or something similar. Hold the broomstick horizontally out in front of you at shoulder height with palms facing down. You are going to pull and squeeze as hard as you can to create tension in your back. Hold for 10 seconds, relax for a brief moment and complete two more 10 second holds.

Advanced:

Tempo Bodyweight Squat – x 10 reps

These can be performed by setting your feet about hip-width distance apart and sitting your weight into your squat. Slow down the pace of your squat as you descend and ascend. For example, take 3 seconds to sit down into your squat, pause for 3 seconds and then take 3 seconds to stand up.

Dead Bugs – x 5 reps each side

For this exercise, you will be lying face up on the ground with your knees bent at 90°. Your arms will be in the air above your torso. Initiate the movement by feeling your lower back press into the ground and then lower your opposite arm and leg to the floor. For example, the right arm would lower behind your head to the floor and the left leg would straighten out in front of your body. Come back to center and repeat on the other side.
To make this exercise more challenging, fully exhale when both the arm and leg are fully straightened away from the body.

Push-Ups – x 10 reps

Start in a high plank position with your hands and feet on the ground. Your hands will be placed just outside of your shoulders and initiate the movement by lowering towards the surface leading with the chest. Your shoulder blades will come together when lowering to the ground. Be sure to keep your gaze forward and don’t allow your head or hips to drop. Press away from the ground as you rise back to the top position.

Hamstring Curls – x 10 reps

For this exercise, you will need a towel or pair of socks if you have a hardwood floor or paper plates if you have a carpet. You will start by lying face up on the ground with your heels on top of the towel or paper plates. Bridge up and bring your heels towards your hips. Keeping your hips raised, lower your heels out and away from your body. Try to keep your hips off of the ground for each repetition.

Broomstick Isometric Pull-Apart – x 30 second hold

For this exercise, you will need a broomstick or something similar. Hold the broomstick horizontally out in front of you at shoulder height with palms facing down. You are going to pull and squeeze as hard as you can to create tension in your back. Hold for 30 seconds.

This article was written by Caroline May, a Personal Trainer at Under Armour Performance Center.