Workout Plan from Home

March 18, 2021 in in Fitness

Since Covid strike, home workouts have been growing in popularity. Not only they keep you safe from getting infected but also save you time: there’s no traveling nor waiting for machines or equipment. They’re also low cost: no gym fees nor expensive equipment needed. They’re convenient: you can work out anytime, you have your own privacy and you can go at your own pace.

Here are some basic workout exercises you can do at home:

Squats: 20 Reps
Squats increase lower body and core strength as well as flexibility in your lower back and hips. They help you burn a lot of calories because they engage some of the largest muscles in the body.

Push Ups: 10 Reps
Are one of the most basic, yet effective, body weight moves you can perform because of the number of muscles that are recruited to perform them. If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees. Once your body will gain strength you will be able to do a perfect push up even with a one foot up.

Lunges: 10 Reps Leg
They’re essential part of a well-rounded exercise routine: they also promote functional movement, while increasing strength in the legs and glutes. They’re also good for balance.

Dumbbell Rows: 10 Each Arm
You can use a gallon milk jug or water bottles. Dumbbell rows target your back and strengthen multiple muscles in your upper body.

Burpees: 10 Reps
An exercise we love and hate. Burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

Planks: 15-30 Seconds
Effective way to target both your abdominal muscles and your whole body. It stabilizes your core without straining your back.

As you progress in your training, you can increase the reps (3-4-5 reps) you complete of each exercise, raise the number of sets and also reduce the rest time between sets.

Always start by warming-up for 5-10 minutes to help prevent injury. At the end of the workout, cooling down and stretching are necessary. They increase blood flow to your muscles, help them heal quicker, prevent muscle soreness and stiffness after a workout. Don’t forget to prep hero healthy food post workout for a proper muscle recovery.

Jemarie Carino, Kcal Nutritionist

Written by Lauren Jacobsen, Nutrition Director
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