Because of the COVID-19 pandemic, we’ve all been advised to stay indoors in hopes of stopping the spread of the virus. But just because we can’t go to our regular Muay Thai gym, boxing gym, or BJJ gym doesn’t mean we can’t still exercise.
But while we’re inside, it’s important for us to take care of ourselves, particularly our health and wellness.
Luckily for us, Evolve MMA offers livestream classes daily through its zoom classes, where world champions from a variety of martial arts disciplines share their favorite home workouts and training methodologies. So we don’t have to worry about getting a bit of exercise during this ‘stay at home’ period.
Martial arts like boxing, Muay Thai, Brazilian Jiu-Jitsu, and wrestling feature drills you can perform in your living room with your family and your friends. But going beyond Evolve Live Zoom Classes, did you know that you could make use of regular everyday items around your house as “exercise equipment”?
No, you don’t need a complete collection of free weights and machines to put together an intense home workout. There are features and items in your home that could give you what you need to stay in shape.
Today, Evolve Daily shares five ordinary day things you can use at home to give you a killer workout.
1) A Mop
You’ve probably never used a mop to get fit before in your life, but it can no doubt give you a killer workout. The video above shows you a few exercises you can perform with a mop at home, and some of them are pretty simple enough to follow.
Taking things a step further, actually mopping and sweeping floors in your house is a tough workout in and of itself. Best of all, it not only helps you get meaningful exercise in, but it also makes sure your house is clean all throughout.
Using a mop can engage your core, hips, and glutes. It can also target your obliques, to give you that slimmer waistline. You can do this every day, at varying levels of speed and intensity. You’ll never look at a mop the same after this.
2) The Wall
The common wall is the perfect exercise tool. It’s something people have used for their workouts for the longest time. And you won’t find any home without at least four of these.
Walls are great for workouts like the ever-popular wall sit. Other exercises that use the wall include wall push-ups, front leg stretches, and wall crunches. It can also help provide stability during various stretching exercises, and even be used as a prop for practicing handstands. Walls are extremely versatile and can be used in a variety of ways.
— Evolve MMA (@EvolveMMA) May 19, 2020
Wall exercises are simple and easy, and they are a lot of fun.
Pick a wall in your home that you don’t mind getting a little dirty, though, as it could cause unwanted stains.
People spend all sorts of money on a dedicated stair climber, but they are super expensive. If you’re lucky enough to own a two-story home, then chances are, you have at least one flight of stairs available to you. Get ready for an amazing workout.
Stair climbing is one of the most intense home workouts you can perform, which burns at least twice as much as regular walking. Climbing up and down the stairs raises your heart rate, engages your glutes so you feel the burn, and gets your lungs operating at maximum capacity in just a short amount of time. It’s the ultimate cardio exercise, and something you can do as much as you want.
— Evolve MMA (@EvolveMMA) May 12, 2020
Make sure to take necessary precautions, however, and stop when you feel light-headed or tired. Always hold on to the handrails for safety.
Like walls, chairs are often used in a myriad of different workouts. They are the ultimate ordinary household to exercise with and have a variety of uses.
A sturdy chair is all you need to add an excellent workout to your daily routine. Some popular chair workouts include squats, leg raises, push-ups, and tricep dips. Chairs offer both cardiovascular strength and endurance workouts, as well as resistance and body-weight workouts. They are extremely versatile, you just have to be creative enough.
Of course, everyone has at least one chair in their home, so it’s easily accessible. You would prefer not to use one with wheels, however, and want a fairly sturdy and durable one.
5) Your Car
Last but certainly not least, cleaning your car is an excellent workout. Nowadays, we’re accustomed to simply taking our vehicles to the nearest carwash and getting them washed and cleaned within minutes. It doesn’t take very long when there are two or three guys doing it. But have you ever tried cleaning your car yourself? It’s an amazing workout.
Before you dismiss this idea, give it a try. Dipping down low targets your thighs and calves, mimicking the intense movement of air squats. Wiping your car down with a rag really works the biceps, triceps, and shoulders. Keeping your body stable engages the core. It’s a total body workout that is both challenging and fun. To make it even harder, try to pick up the pace and finish within a set time period.
It’s a body-weight, plyometric, and cardio exercise all rolled into one.
You can clean the inside too, by taking out the matting, wiping down the interior, and vacuuming all the dust and debris that have accumulated from use.
Probably the best thing about cleaning your car for a workout is that not only will it leave you exhausted by the time you’re finished, it will also leave your car the cleanest it’s ever been.
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