While the goal of the current Luzon-wide lockdown is to keep people away from the COVID-19 pandemic, the prolonged indoor stay can also harm your health. Increased weight is one particular disadvantage of just lying around the house during the quarantine. To help you stay in shape, here are some great lockdown workouts to do at home.
Lockdown workouts no. 1: Darebee lockdown workout
This is one of the lockdown workouts from fitness website Darebee which feature several simple exercises that will give you a full-body workout. You do all the six exercises listed below in succession to complete a set. There are five sets in total, with 2 minutes rest between each set.
Knee to elbows
- Stand straight with feet apart and put your hands at the back of your head.
- Raise your left knee and twist your upper body to the left until your right elbow nearly touches the knee.
- Twist your body back while lowering your knee.
- Repeat for your right knee and left elbows. Do 10 repetitions on each side.
Step jacks
- Stand straight with your feet together and your arms at the side
- Raise your arms from the side over your head until your hands touch.
- While raising your arms, step your left foot to the side.
- Lower your arms and step your foot back to their starting positions.
- Raise your arms again and step your right foot to the side.
- Return to your starting position. Repeat the exercise 10 times for each side.
Reverse lunges
- Start at a kneeling position with your left foot at the front and your right at the back.
- Place your hands on your hips and move up to a standing position.
- Lower your body to the starting position. Repeat 5 times.
- Reverse the position of your legs and repeat the exercise 5 times more.
Shoulder taps
- Stand with your feet shoulder length apart.
- Put your hands on your shoulders.
- Raise your hands straight up over your head.
- Lower them back until your hands are touching your shoulders again.
- Repeat 20 times.
Side shoulder taps
- Stand with your feet wide apart.
- Place your hands on your shoulders.
- Swing your forearms out to the side until you are in a T position
- Swing your forearms back inwards until your hands touch your shoulders.
- Repeat 20 times.
Raised arm circles
- Start with your arms stretched out to the side in a T position
- Move your arms in a circular manner counterclockwise
- Repeat 20 times
Lockdown workout no. 2: Leg workout
Even if you are staying inside the house, your lockdown workouts should still include a lot of leg work. This plan devised by fitness website GQ uses only your body weight as resistance. As such, you don’t need additional equipment to do this. The following are the exercises you will do.
Bulgarian split squat
Place a chair about two feet behind you. Raise your left lower leg backward and place your toes on the seat of the chair. Lower your body into a lunge, keeping your body straight and making sure that your front knee does not go lower than your back toes. Stand back up and repeat for the other leg.
Cossack squat
Stand with your legs wide apart. Angle your feet to around 45 degrees. Shift your body weight to the left and bend your left knee to sit. Keep your body straight while sitting as low as you can. Raise your body back up and repeat on the other side.
Frog pump
Lie face up and place your feet under your knees. Let the soles touch together and flare your knees towards the side. Lift your rear off the ground while engaging your glutes. Do as many pumps as you can for 30 seconds.,
Alternating jump lunge
Stand with your feet together. Lower your body into a lunge on your right foot. Press through the right heel and spring your body upward. As you move upward, switch the positions of your feet and land on a left lunge. Repeat the jump.
Mountain climbers
Place your body in a pushup position. Move your right knee towards your upper body while keeping your foot flexed. Make sure that your back also remains straight. Bring your knee back and swiftly repeat the exercise on the left side
The whole lockdown workout consists of two circuits. You need to complete four rounds of the first circuit with a 30-second rest in between each. Quickly follow with the second circuit, doing it once.
Circuit One
- Bulgarian split squats: 10 reps for each leg
- Cossack Squat: 16 alternating reps
- Frog pump: 30 seconds
- Alternating jump lunges: 20 reps, alternating each leg
Circuit two
- 50 bodyweight squats
- 40 reverse lunges
- 40 glute bridges
- 20 mountain climbers
- 10 squat jumps
Lockdown workouts no. 3: No-jumping workout
This is one of the lockdown workouts designed to be low impact and can be done in a small area. For beginners, you can do each exercise for 30 seconds with a 30-second rest in between. After completing one circuit, rest for 2 minutes. Complete three rounds in total.
Kneeling press-up
- Start in a standing position with your arms at the side.
- Bend your knees and lower your body until your hands touch the ground.
- Walk your hands toward a high plank position.
- Do a pushup in the position and walk your arms back to the starting position
- Stand up and repeat.
Lateral lunges
- Stand with your feet touching each other.
- Step your right leg out.
- Bend the right knee as low as you can go.
- Push up with your right heel to bring your feet together.
- Repeat on the other side.
Lying back raises
- Lie facing down on the floor. Place your fingertips on your temples.
- Raise your upper body off the floor. Pull your arms down toward your hips.
- Lower your upper body to the floor and return your hands to your temples. Repeat.
Reverse lunge to high knee
- Stand straight with your feet together.
- Step back with your right leg.
- Bend your knees until both are at 90 degrees.
- Push your body up through the right foot and assume a standing position.
- Switch to the other leg and repeat.
Slow X climbers
- Start in a high plank position.
- Gradually bring your right knee up to your left elbow.
- Bring your right knee back to the starting position.
- Repeat the movement with your left knee to your right elbow.
Stay fit while waiting for the coronavirus lockdown to end
These lockdown workouts will benefit you not just during the quarantine period. After all, the virus will still be present after the lockdown is lifted. The workouts will help you keep your immune system strong and ready to fight off infections. Get exercising and stay safe during these times.