Hitting the gym and sweating it out might be just the thing for many men, especially after a long crazy day at work. But there are times when you don’t want your heart pounding or your muscles screaming in pain, you want to work out and feel good at the end of it.
Given the amount of stress people are under as a result of COVID-19's ripple effects, this holds true now more than ever. According to a study published in the Journal of Strength and Conditioning Research, prolonged mental stress can potentially increase the amount of perceived effort people feel when exercising, resulting in exhaustion and soreness that can last up to four days after the workout. Since the advent of the pandemic, quite a few have set up a small workout space in their homes [in the garage if there is lack of space] with basic workout gear/equipment to ensure they get some form of physical exercise. In this post, we share with you simple fun workouts you can do from the comfort of your homes.
Equipment required: Flat-weight bench, yoga non slip mat, skipping rope and suitable adjustable dumbbells based on your level of experience.
Good workout shoes, comfortable clothes along with a towel and a bottle of water. Oh and make sure to have a playlist of your favorite tunes.
Note: If you're just getting started, consult a professional before purchasing equipment, but if you know what you want, you can buy adjustable dumbbells online as well.
Make sure to include rest intervals between routines- 60 to 90 seconds.
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Planks. Get down on the floor in the pushup position with your elbows bent at 90 degrees, and put your weight on your forearms. Make sure the whole body is in a straight line from head to toe. Hold this position for as long as possible. Repeat up to 20 times, gradually increasing duration as the weeks progress.This helps build stronger abs and in the process, strengthens the arms, shoulder, and back.
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Jumping Jacks
Jumping jacks are one of the most effective cardio exercises. There are several advantages of including it in the daily workout routine. It strengthens your heart, muscles, aids weight loss, strengthens your bones, instantly improves your mood, and helps alleviate stress. It improves your stability and stamina, making you stronger and more flexible. Stand straight with your hands on the side. Now, jump while raising your arms above your head and moving your feet apart. Bring them back and repeat the same as many times as possible. Once you get the hang of it, increase the speed and reps.
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Cross Crunches:
The ideal workout for your oblique muscles and abs. It helps strengthen your core and your stomach muscles. Here is how you do it- lie completely flat on your back. Bend your knees and place your feet flat on the ground. Place both hands behind your back, loosely. Bring your right shoulder and elbow around your body, and your left knee into your left shoulder at the same time. Go back to the original position and repeat the process.
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Squats:
Sounds easy, but this exercise is quite powerful. It helps strengthen the lower body and helps get in shape faster. Start by standing straight with your back upright, and chest and shoulders up. Squat down slowly with your knees bent and in line with your feet. Do not bend your back. Begin with 10 squats and gradually increase.
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Push-ups:
Push-ups are a simple exercise that will help you strengthen your chest and arms. First, get yourself a mat or a surface that is not too smooth. Lie down facing the ground with your hands shoulder-width apart. Once the body is in a straight line, gradually lower your body while holding your elbows close to your body. Push upwards to the high plank position where you started and repeat the workout.
Now that you have the basic 5 exercises that you can include in your daily routine, time to get started. Here’s a pro-tip before you begin your workout - stretch and warm up for at least 5 minutes before you start! To avoid muscle pull or other accidents, it's important to warm up properly before exercising. To get your heart pumping, jog for a minute or march for a minute. Stretch out your muscles before beginning your daily workout! Also, hydrate while workout and stop if your body is giving you a sign it is not ready/being pushed too hard.