With New Years here, we wanted to do something different that can help play into your resolution. We compiled a short list of at home workouts that actually work!
We also know that it’s hard to get the same productivity and same level of workout at home that you normally get at the gym. We can help with that too! If you need a little extra help, give us a call to book an appointment for our mobile IV therapy. Our registered nurses will get you set up with an IV that is full of vitamins that will optimize your performance. B-12 to fight fatigue to get you motivated, magnesium to help you cool down, and hydration to keep you moving; we have it all!
Now, let’s get into the workout routines.
A 4-Move Cardio Workout
This full-body at-home cardio workout was created by Amy Eisinger. The goal is to move through three moves—froggers, bird-dog crunches, and a three-point toe touch. The faster you go, the better! It can also double as a cardio routine too!
You can choose your work and rest periods based on your performance level. Here are the recommended options:
30 seconds of work, 30 seconds of rest
40 seconds of work, 20 seconds of rest
50 seconds of work, 10 seconds of rest
Do the exercises below for the indicated number of reps as quickly as possible. You can also choose to go with the Foggers or the Bird-Dog Crunches, depending on your performance level.
16 reps of a Frogger OR 14 reps of a Bird-Dog Crunch
12 reps of a Frogger OR 10 reps of a Bird-Dog Crunch
8 reps of a Frogger OR 6 reps of a Bird-Dog Crunch
4 reps of a Frogger OR 2 reps of a Bird-Dog Crunch
Once complete, rest for 15 seconds. Then jump into phase two, which ladders the reps back up again.
2 reps of a Frogger OR 4 reps of a Bird-Dog Crunch
6 reps of a Frogger OR 8 reps of a Bird-Dog Crunch
10 reps of a Frogger OR 12 reps of a Bird-Dog Crunch
14 reps of a Frogger OR 16 reps of a Bird-Dog Crunch
18 reps of a Frogger OR 20 reps of a Bird-Dog Crunch
A Plank-Based Core Workout
A great way to work out your core is by using variations of the plank, which uses your shoulders and triceps, as well as your core for balance.
If it’s too hard to maintain with good form after a while, you can drop to your knees to make it a bit easier.
Skater: 30 seconds
Push ups: 30 seconds
Modified push ups: 30 seconds
Shoulder tap: 30 seconds
Forearm plank: 30 seconds
Skater: 30 seconds
Burpees: 30 seconds
Plank Jack: 30 seconds
Plank: 30 seconds
Complete both circuits 2-5 times.
The 4-Move Bodyweight Workout for Your Glutes
The final workout we wanted to highlight is one that is amazing to help shape your glutes and firm your buttocks. It’s really simply too! All you need are four moves and 15-20 minutes.
Do 2-4 rounds of Circuit 1, then rest for up to 30 seconds before starting circuit 2. Once you’ve done your 2-4 rounds, rest for up to one minute, and then repeat.
Bird Dog Crunches: 30 seconds each side
Straight Leg Fire Hydrants: 30 seconds each side
And that’s it! Working out from home can be a bummer — it’s always nicer to go to a gym or workout with friends. But, right now, it’s safest to stay home and focus on staying healthy. We hope you enjoy these at home routines! And remember, if you need help relaxing afterwards or need extra motivation and energy beforehand, give us a call. We’re always ready to help.