Monday, November 21, 2022
Beat the cold with these at-home workouts
written by Kyle Minchow, Campus Recreation strength training and conditioning coordinator, and Hattie Roberts, Campus Recreation graduate assistant for group fitness
Participating in at-home workouts is a fantastic way to find stress relief, mental breaks and movement for your body. As the weather begins to get colder, it might not be as ideal to make a trip to the gym. Below are some guidelines and full-body workout plans for you to participate in a safe and effective at-home workout.
Make sure to wear sneakers when working out at home. This step is important for your protection as shoes assist in properly performing movements. Turn on your favorite jams to create a motivating space and atmosphere. Reach out to a friend or roommate to see if they would like to join. Have water ready to stay hydrated throughout your workout. When performing exercises on the floor, use a mat, blanket or soft surface for extra support. Lastly, find an open space to perform your workout and place any items to the side as they could become potential tripping hazards.
Warm Up
A proper warm-up is not only important when it comes to getting everything out of your workout, but it also helps prevent injury.
Movement
Time
March in Place
30 seconds
Jumping Jacks
30 seconds
High Knees
30 seconds
Toe Taps on Stationary Object
30 seconds
Butt Kicks
30 seconds
Skaters
30 seconds
Arm Circles (forwards & back)
30 seconds each direction
Hamstring Curls
30 seconds
Option #1: Body Weight Workout
Lower Body
Exercise
Sets
Reps
3
10
3 each side (6 total)
10 each set
Upper Body
Exercise
Sets
Reps
3
10
3
10
Core
Exercise
Sets
Time
3
30 seconds
3
30 seconds
3
30 seconds
3
30 seconds
Option #2: Backpack Workout
Exercise
Sets
Reps
3
10-12
3
10-12
3
10-12
3 each side (6 total)
12-15 each set
3
12-15
3 each side (6 total)
10-12 each set
3
10-12
3
30-40 seconds
Stretches
Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body.
Stretch
Time
Quadricep Stretch
16-20 seconds for each arm
Hamstring Stretch
30 seconds for each arm
Cat & Cow
16-20 seconds
Full Body Stretch
16-20 seconds
Side Stretch
16-20 seconds for each side
Sumo Squats
Sumo Squat set-up: Stand with your feet wider than shoulder-width apart. Point your toes at an angle outward.
Sumo Squat movement: When you lower down, make sure your knees are tracking in the same direction as your toes. Slowly straighten your legs to return to the starting position.
Curtsy Lunges
Curtsy Lunges set-up: Move your back leg directly behind your front leg. Keep your shoulders directly over your hips.
Curtsy Lunges movement: Keeping your shoulders directly over your hips, bend your front leg. Hips and shoulders should stay square forward. Return to the starting position.
Modified Push-ups
Modified Push-ups set-up: Begin in a plank position on your hands, and drop your knees to the ground.
Modified Push-ups movement: Lifting with your core and keeping your elbows to your sides, slowly lower your chest and hips towards the ground. Maintaining a flat back, push your body to the starting position.
Supermans
Supermans set-up: Lay flat on the ground with your arms slightly bent.
Supermans movement: Using your low back, lift your arms and legs up simultaneously. Slowly lower your arms and legs back down.
Oblique Twists
Oblique Twists set-up: Sit up tall, and lift your legs in front of you.
Oblique Twists movement: Keeping your chest proud and core engaged, rotate your midsection from right to left. Your hands can reach for or touch the floor with each rotation.
Oblique Twists
Oblique Twists set-up: Lay flat on the ground with your arms slightly bent.
Oblique Twists movement: Using your low back, lift your arms and legs up simultaneously. Slowly lower your arms and legs back down.
Bicycle Crunches
Bicycle Crunches set-up: Begin by lying flat on the ground and gently bring your hands behind your ears.
Bicycle Crunches movement: Drive your opposite elbow in the direction of your knee, extending your opposite leg to straighten. Alternate sides and focus on rotation.
Reverse Crunches
Reverse Crunches set-up: Lay on your back with your knees lifted in a 90-degree angle, directly above your hips.
Reverse Crunches movement: With your arms at your sides to provide support, slowly use your hips and core to drive your feet upwards. Return to the starting position.
Penguins
Penguins set-up: Begin with your feet planted firmly on the floor.
Penguins movement: Lift your head and shoulders off the ground. Straighten your arms, and using your core, reach one hand to the same heel and alternate sides.
Weighted Push-ups
Weighted Push-ups set-up: Set up with your hands roughly shoulder width apart on the ground directly below your shoulders and your feet together.
Weighted Push-ups movement: Lower your body while keeping your torso straight until your chest meets the ground. Keeping your elbows next to your sides, push up to the beginning position.
Bent Over Row
Bent Over Row set-up: Begin with your feet shoulder width apart, bent at the hips holding the backpack below your torso.
Bent Over Row movement: Keeping your elbows tight to your sides, pull the backpack up to your chest. Slowly lower the backpack down to the starting position.
Upright Row
Upright Row set-up: Begin with your feet shoulder-width apart, bent at the hips holding the backpack below your torso.
Upright Row movement: Keeping your elbows tight to your sides, pull the backpack up to your chest. Slowly lower the backpack down to the starting position.
Bicep Curls
Bicep Curls set-up: Standing straight, hold the top loop of the backpack with one hand.
Bicep Curls movement: Bend at the elbow and pull up on the backpack while keeping your elbow close to your side. Maintain good posture and slowly lower the backpack to the starting position. Repeat on the opposite side.
Overhead Extension
Overhead Extension set-up: Begin by holding the top loop of the backpack behind your head.
Overhead Extension movement: Maintaining a stable posture and keeping your elbows directly over your shoulders, straighten your arms. Slowly bend at the elbow and return to the first position.
Bulgarian Split Squats
Bulgarian Split Squats set-up: Begin with the backpack on your back and one foot elevated on a chair behind you.
Bulgarian Split Squats movement: While maintaining balance, slowly drop as low as you can. Push through the leg on the ground and stand back up to the beginning position. Repeat on the opposite side.
Goodmornings
Goodmornings set-up: Begin with the backpack on your back with your feet shoulder-width apart.
Goodmornings movement: While keeping your shins vertical and your back straight, push your hips backward increasing the stretch in the back of your legs. Push your hips forward until you have returned to the starting position.
Weighted Planks
Weighted Planks: Begin with the backpack on your back with your elbows on the ground directly below your shoulders and your feet hip-width apart. Maintain this position for the designated time while continuing proper breathing and keeping your hips lifted.
