At Home Workout Template
Gyms are closing all across the country, but just because they are shutting the doors doesn’t mean you can’t keep yourself active! Now, if you’re feeling under the weather, don’t stress about working out - just give yourself a break. BUT! If you are feeling well and/or working out will help keep you sane during this crazy time, I’ve got your back!
Let’s Warm Up!
You’ve got to warm up! Whether that is a walk around your house or neighborhood, walking the stairs, or jogging into place, you’ve got to do it. Warming up helps reduce your risk of injury, so don’t skip it!
Warm ups should be simple, basic, and include two things - cardio and dynamic stretching. Depending on how much time you can allocate for your working out, and what equipment you have available to you at your home, will depend on how long your warm up is. I always say start with at least 5 minutes of some type of cardio - whatever you prefer - to get your heart rate up & blood pumping. Follow your cardio with at least 3 minutes of dynamic stretching OR light lifting* (if you have access to dumbbells or any other equipment!).
Let’s Get to It!
The base of the workout AKA the workout itself! Start by choosing 2-3 exercises that work the upper body (above the belly button), 2-3 exercises that work the lower body (below the belly button), & 2-3 exercises that work the core (abdominals & lower back). From there, list out 1 exercise per region and perfect! you’ve created your first circuit! Then, make a second & third list of 3 exercises, targeting the 3 regions again (upper, lower, and core). You now have 3 different circuits to complete! The last part is choosing 1) how many reps to do & 2) how many times you repeat the circuit. Choose a number of reps to complete, between 8 to 15, and then choose how many times to repeat the circuit. I recommend repeating the circuit 2-3 times if you’re a beginner, 3-4 times if you’re considered an intermediate to advanced exerciser!
Cool it Down!
Just like with the warm up, you should never go from 60 to 0 without cooling down. Skipping a cool down can cause injury, illness, & tight muscles, so a cool down is in order to stay healthy! Post workout is when your body is at its most flexible, so take advantage of this time to really stretch your muscles, especially if you have poor flexibility! The best advice I can give you is to spend at least 5 minutes stretching your muscles out, holding each stretch for at least 15 seconds!
& now you have your own at home workout template! I would like to take a moment to say that I hope everyone is staying safe during this abnormal time. Please let me know if I can help you out in any way.
In good health,