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How to create an effective full-body workout in a quarantine, according to personal trainers
Work Out Creativity
Simple movements can be made challenging and more effective by holding them at key positions(like the bottom movement of a squat), making the muscles work harder. Any exercise that gets your heart pumping and makes you uses oxygen as fuel for the muscles is a cardio exercise.
Home furniture, like a chair, can be used to support your squats and also your upper body during tricep dips. For weights, broomsticks or jugs full of water can be used.
Keep washing your hands, eating healthy, and hydrating yourself, while getting plenty of sleep.
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SIMILAR ARTICLES & IDEAS:
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Key Ideas
Your goals with home exercising
Consider what you're trying to achieve.
- If your goal is general health and well-being, a pleasant stroll is sufficient.
- If you want to lift heavy weigh...
Heavy kettlebells
Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.
By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**
Resistance bands and a stick
Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.
Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.
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Key Ideas
The P.A.U.L. method (10 minutes)
Choose one exercise for each of the following four categories:
- P- Plyometric cardio (e.g., Jumping Jacks)
- A- Abs (e.g., Plank)
- U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
- Jumping Jacks: 20 reps or 40 reps
- Squat: 10 reps or 20 reps
- Incline push-up: 10 seconds or 20 seconds
- Plank: 30 seconds or 40 seconds
- Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg
Complete this circuit three times with a 30-second rest between each round.
The 3-HIIT wonder (10 minutes)
- 40 Speed Skaters
- 10 Floor Burpees
- 15 Leg Lift + Hip Lift
Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.
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Key Ideas
High-intensity interval training (HIIT)
Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:
- Jogging light...
HIIT home workout
HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:
- Dynamic Warm-up
- Bodyweight Squats
- Push-ups
- Star Jacks (or other dynamic exercises)
- Inverted Row (or other pull exercises)
- Plank (or other core exercises).
- A stretching to cool down.