With the COVID-19 pandemic forcing Singapore into its circuit breaker period, temporarily closing martial arts gyms, swimming pools, and public exercise areas, we have to learn to work out at home. There’s nothing wrong with working out at home since it helps build self-discipline and saves time.
You can grab a quick workout before work or at the end of the day by creating your very own home workout routine. By combining a few exercises, you can have a workout session that builds your core, works your limb muscles, and improves your cardio. Read on to see how it is done. Here are a few simple exercises that can be used to create a workout routine.
1) Warm up with mountain climbers
Mountain climbers are a floor exercise that strengthens the core, tones the glutes, and gives the body a good cardio workout.
- Get into a push-up position but with the arms fully extended
- Fold the right leg by lifting it and bringing the right knee toward the right elbow
- Straighten the leg by returning it to its original position
- Fold the left leg by lifting it and bringing the left knee toward the left elbow
- Return the leg to its original position
Repeat the steps over and over as fast as you can for a full minute. Rest for 40 seconds and repeat the set for another minute. Then rest for one minute and proceed to the next exercise.
2) Get going with a forearm-supported plank
This holding exercise works the muscles of the core, chest, arms, and thighs by forcing them to support the body in a plank position for an extended period.
- Get on all fours, with the forearms supporting the upper body and the knees parted
- Stretch the legs out one at a time by lifting a knee off the floor and extending the leg until the toes touch the floor
- With both legs extended, the body should now be in a plank position supported by the feet and the forearms
- Tighten the core, lift the hips, and hold the plank position for 20 seconds — or as long as you can
Rest for 40 seconds and repeat the exercise.
3) Pick up the pace with plank jacks
This floor exercise will work all the muscles in the body while providing a robust cardio workout. It is basically the floor version of jumping jacks except more demanding for the arms, chest, core, and legs.
- Get on the floor in the push-up position and extend your arms fully so that your upper body is higher than your legs
- Jump to part your feet and jump again to bring them back together just as you would when doing jumping jacks
- Do the plank jacks over and over for a full minute; then rest for 40 seconds and repeat
- If your wrists are not up to the task, support your upper body with your forearms instead
During this exercise, the muscles in the arms, chest, and stomach keep the body off the floor as the legs lift from the floor with each jump.
Now rest for one minute before moving on to the next exercise.
4) Push a little more sideways plank walks
You may have guessed it by now. The whole point of these floor exercises is to target as many muscle groups as you can. Are you getting winded yet? Good. Then here is how you do a plank walk:
Get into a high plank position and tighten your stomach muscles: Your arms should be extended (as they should be with a high plank) with each wrist directly under each shoulder.
From the plank position, start moving sideways like a crab:
- First, step to the right with your right hand and right foot, and then step to the left with your left hand and left foot
- Repeat three more times, and then crab walk to the left back to where you started
- Perform the walk as many times as you can over the course of a minute
- Rest for 40 seconds and then repeat the exercise
Warm down from the sideways plank by doing the forearm-supported plank for 20 seconds, or 30 if you can.
- Repeat the first four exercises
Take a rest for 90 seconds and do exercises 1 through 4 again. After these floor exercises, your muscles will find the next part of your workout super easy.
After doing the exercises the second time around, rest for 90 seconds before starting the next exercise.
5) Find your feet with stretching exercises
Stand with your feet close together and raise your arms, bringing them together over your head. Reach toward the ceiling as far as you possibly can to fully stretch the muscles of your torso. Then with your arms still stretched taut, slowly bend forward, keeping your legs straight until your palms touch the floor.
With the arms still outstretched, slowly lift your torso back up until you are upright and repeat the exercise nine more times before moving on to side lunges.
6) Stretch some more with side lunges
Stand with your feet together, and with your right foot, take a large sideways step to the right. Bend the now extended right leg at the knee while keeping the left leg straight. Straighten the right leg and bring it back to the left leg. Repeat the exercise but with the left leg this time.
Execute the lunges over a one-minute period, alternating between your right and left leg. Rest for 40 seconds and do another set of lunges to complete your workout routine.
All you need is a little time and a little space
You only need a small open space to have a simple but brisk workout session that will get your blood pumping and your muscles burning.
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