Does winter storm Jonas have you stuck inside, with no way to get to the gym? If you live in the Northeast or Mid Atlantic, chances are pretty good that you’re not making it out to exercise this weekend, but don’t worry we’ve got you covered with some great at home workouts that you can do, without any equipment. All you’ll need is yourself, and some space to move.
Depending on your fitness level, there are a few different forms of push ups that you can to do to challenge yourself. Beginners should stick to standard push ups, but for those looking for a little extra challenge try diamond push ups or pike push ups.
Get into a standard pushup position, and hold it for as long as you can, this is considered a high plank. If you are more comfortable you can hold the position low by holding yourself up on your forearms rather than your hands. While this may give you better balance and control, both positions will give your full body a serious workout.
Put your back up against a wall and slide down until your knees are bent to a 90 degree angle (like you’re sitting in a chair). Hold this position for as long as you can for an amazing leg workout.
Standing straight up extend your left leg in front of you, like you’re taking a rather large step, and then slowly drop your body down so that your left knee comes to a 90 degree angle and your right leg is out behind you, then use your legs to push yourself back up. Repeat this with your right leg.
Stand up straight with your arms raised out in front of you and your feet about hip width apart. Bend your knees and sit back (as if you were going to sit down into a chair). Keep your head and chest up while making sure that your hips lower until they are parallel with your knees. Once you are down, you can either hold that position for a few counts or raise right back up again.
Standing upright with your feet hips width apart and flat on the ground, slowly lift yourself up and only your toes. Once you are up you can either hold the position for a few counts or slowly come right back down again.
Sit on the edge of a stationary chair and secure your hands on the front edge of the chair. Inching forward until your buttocks is no longer on the chair, hold yourself upright with your arms then dip your body down towards the ground, bending your elbows to a 90 degree angle. Once you are down, you can either hold that position for a few counts or you can push back up through your arms until your body is back into a seated position.
Laying down on your back with your legs fully extended lift both of them up to about an inch or two off of the ground. Quickly move them up about an inch or two more, and back down (in a fluttering motion). Do not let them touch the ground. Keep the rest of your body firmly against the ground.
Lay down on your back and put your left leg out straight at about a 45 degree angle from the ground. Bend your right leg and bring it in towards your chest. Put your hands behind your head as if you were doing a crunch, and lift your head off of the ground. Bring you left elbow in towards your right knee. Alternate the positioning of your legs as, and switch your upper body positioning so that the right elbow is now moving towards your bend left knee. Do not drop your head back down to the ground. Continue this fluid motion (as if you were pedaling a bicycle).
Standing up right bring your right knee up as far as you can and lower it back down. Repeat with the left knee. Take this at your own pace. For higher intensity and a larger cardiovascular benefit try picking up the pace to a high knee jog.
Have a flight of stairs in your house? Perfect. Start at the bottom and run up the stairs, turn around and run back down. Do this as many times as you can. To increase the intensity try running up the stairs two at a time (do not try this technique coming back down).
Stand up straight with your hands at your sides. Jump your feet apart (farther than hips width) while raising your arms out and straight above your head. Jump back to your original standing pose.
This cardio workout is aimed towards the fitness beginner. Begin in a standing position and briskly march your legs up and down while remaining in the same spot.
For a bit more of a cardiovascular challenge than marching in place provides try jogging or running in place. Pick up the pace and with each step you take try to bring your heels up as high as you can.
Imagine that you are skiing down the slopes. Keep your feet together and your knees bent and your arms at your sides. Hop lightly from left to right making sure that both feet raise from the ground at the same time. This is both a vertical and lateral workout.
You can jump rope even without a rope. Hold your hands out (as if you have a rope in each hand) and swing your arms up and around (as if you are swinging a rope up) over your head; bring your arms down and jump over the imaginary rope. Repeat this motion for as long as you can.
Starting in a high plank position bring your left knee in towards your chest and tap your toe on the ground, before returning it to its original position. Repeat this motion with your right leg. This exercise can be modified to be done slower or faster, depending on your fitness level.
Start in a wide legged squat position with your arms bent and at your sides. Bend forward and place your hands on the floor. Jump your feet back into a plank position. Do a single push up. Jump your feet back up to their original position and push off of your arms back into a squat position. From your squat position jump up as high as you can before landing back into your original squat position. Repeat for as long as you are able.
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