Sometimes it is just more trouble than it is worth to go to the gym, even if the gym is located in your apartment’s clubhouse. In these times, all we want to do is fit in a good workout at home. That is where the problem lies with most people, they may not have the space or the necessary equipment in their apartment home. We are here to help you solve those problems with a workout plan you can use in the convenience of your own home.
30- to 60-second hold
To warm up all the muscles in your body, start in a plank: Place your palms on the ground about shoulder-width apart, aligning elbows below shoulders like you’re about to do a push-up. Ground your toes into the floor, squeeze your glutes, and look to a point on the floor in front of you. Hold for 30 to 60 seconds without compromising your form.
- Air Squat
Stand with feet hip-width apart, pointing toes outward, arms by sides. Bend knees and push your butt out and down as if you were sitting into a chair. As you bend down, raise arms out in front of you, parallel to the floor. Keep the majority of your weight on your heels, making sure your knees never go past your toes. Lower yourself as far as possible without compromising your form before straightening your legs and squeezing your glutes to rise back up, lowering arms back to your sides.
- Triceps Dip
Sit on the edge of your bed (or couch), keeping your hands just outside your hips. Lift your body up and walk your feet out until your knees are above your heels. Bend your elbows to a 90-degree angle as you lower your hips to just above the floor. Extend your elbows, pressing your body back up.
- Lunge with Hold
10 reps per leg
Stand with feet together. Take a big step forward with your left foot, and lower yourself straight down so your left knee tracks right over the top of your left foot. Pivot on the toes of your right foot as your back knee hovers over the floor. Hold for 3 full counts before returning to the starting position. Alternate legs.
- Wall Sit
30- to 60-second hold
Stand about 2 feet from a wall, facing away from it. Lean back against the wall and slide down as if sitting in a chair. When knees are at about a 90-degree angle, contract your abs, making sure your knees stay directly above your toes. Hold for 30 to 60 seconds.
Just follow the instructions above and these workouts will definitely help you feel the burn and work up a good sweat, without ever having to leave the comfort of your home.