Exercise isn't Canceled: a quick body weight circuit fit for your living room - The Female and Male Athlete Triad Coalition

It is safe to say the coronavirus pandemic has flipped many of our lives upside down these past couple months. Our daily work, hobbies, and social events have been interrupted in a matter of days, leaving many heartbroken. In hopes to flatten the curve and limit the spread to those who are immunocompromised, isolation is the best option. With the exception of health professionals and essential frontline personnel, the rest of us are confined to the safety of our home during this pandemic. This isolation has driven people to scroll through social media or watch Netflix as a form of comfort during this stressful time.

However, the complete loss of our routine doesn’t have to occur.

Within the past two months, many people have been looking for activities to do while inside. A healthy way to reduce stress during quarantine times is to exercise. The gyms may be closed, but many workouts have been posted online, athletic trainers are sharing their workouts, and it is easy to create a workout plan using household items. For example, Nike Training Club app waived their $14.99 monthly service fee indefinitely and has granted users with 180+ workouts that range in category and time. Additionally, gyms such as Planet Fitness and Edge Fitness Club have streamed online classes on their website/app for people looking for a workout. Importantly, gym equipment is not necessary to remain active, and many workouts have been designed to use body weight, or small household items.

The Philadelphia Inquirer has posted an in-home workout for people to try and is posted below:

Plank leg lifts (10 reps/leg)

In a plank position, make sure your shoulders are stacked over your wrists, your spine is straight and your feet are slightly spread out. Then slowly lift one leg straight off the ground without bending your knee. While the leg is lifted squeeze your glute and then alternate to the other leg.

Modification: use your forearms in order to decrease the load on your wrists
Muscles activated: shoulders, triceps, abs and glutes

Chair glute bridge (20 reps)

Lying on the ground with a chair nearby (for stability have the chair pushed against a wall), place your heels on the seat of the chair. With your legs slightly spread lightly apart, push into your heels and lift your hips. When doing this squeeze your glutes and make sure your body is completely straight/flat when lifted.

Modification: You can complete the same movement while lying on the ground without the chair.
Muscles activated: hamstrings, glutes and abs

Squats (10 reps)

Stand tall with your feet forward and legs shoulder width apart. Shoulders should be back and chest forward. With the body weight in your heels, lower until your thighs are parallel to the floor (when you look down, make sure your knees do don’t go past your toes). Then press through your heels to stand.

Modification: if balance is an issue, use a chair for assistance, by sitting on it and using just your legs slowly to stand up.
Muscles activated: quads, adductors and guts

Lateral lunge (10 reps)

From a standing position, take a large lateral step with whatever leg you choose. When your foot is planted after the lateral step, squat down and make sure your weight is in your heels and your knees are not passing your toes. Finally, push off your heel to get back in that standing position.

Modification: use a weighted ball or object to hold at your chest while performing this exercise.
Muscles activated: quads and glutes

Steps (60 seconds)

For people who have steps, slowly run up and down the steps five times. If you do not have steps, no worries, run in place for 60 seconds.

Modification: you can hold weights while doing this
Muscles activated: quads, hamstrings and glutes

This workout does not have to be “work”- considered making it a fun competition that can be done with the people you live with, or even over video. While COVID-19 may have forced us to adapt to a new normal, one thing that will not change is the choice to exercise by yourself or with your quarantine crew. Exercise is good for the mind and body, so do not be afraid to do something you love to reduce the stress. Our day to day lives may have changed, but not all of it has to be boring. Be smart and use the resources made available to you because our health is important. Stay safe and healthy during this time of uncertainty.