6 Non-Gym Workouts to Do During Quarantine

non gym workouts

6 Non-Gym Workouts to Do During Quarantine

While a quarantine can keep your local gym closed, that doesn’t mean you can’t stay in shape. Here are non-gym workouts you can do during quarantine.

The coronavirus has affected practically every facet of daily life. One part of many people’s lives that has been most affected is their ability to workout and stay active. 

Gyms all across the country have shut down for indefinite periods of time. And even if gyms in your area are opening back up, no one will blame you for being a little concerned about heading back in. However, that’s not an excuse to stop working out altogether, consider the many benefits that exercise provides. 

Luckily, there are many easy non-gym workouts that you can do right at home. Interested in learning more? Continue reading and we’ll walk you through everything you need to know. 

Warming Up

Before you start working out at home, or even when you workout at the gym, it’s important that you start with a warm-up. You don’t need to do much for a warm-up, just enough to keep up your heart rate. 

Warming up will help you prevent injury and will help with doing the exercises properly. You can do some jumping jacks, do air kicks and punches, or just run in place. Other warm-up exercises you can do include:

  • jump rope
  • bodyweight squats
  • hip extensions
  • forward leg swings
  • push-ups
  • lunges
  • hip rotations
  • side leg swings
  • and spiderman steps

And remember, the goal here isn’t to tire you out. It’s to get you warmed up and ready to go! Now, that we’ve got the warm-up down, let’s go over the best at-home exercises to do during the quarantine. 

1. Push-Ups

When you do a push-up, it’s crucial that you do it with proper form. It’s significantly better if you do ten proper push-ups than thirty incorrect ones. Do improper push-ups can lead to injury and will also just be mostly ineffective.  

To do a push, place both your hands on the ground. They should be at a distance that is a bit wider than shoulder-width apart. Imagine a straight line that goes from your chest straight down to the floor. This line should run perpendicular to your thumbnail.

Your feet should be positioned so that they are in balance and are comfortable. For most people, that means shoulder-width apart. Other people like for their feet to be touching.

Imagine that your body is one big straight line and try to resemble a sturdy plank.

You also want to make sure that your head is slightly looking ahead of you. It shouldn’t be looking straight down at the floor.

When you start the push-up, your arms should be supporting your weight and they should be straight but slightly bent. Then, bring your body down until your elbows are at a right angle. If you’re able to, you can also go all the way down until your chest hits the floor. 

After you’ve gone all the way down, take a brief pause, and then push back up until you’re back to the starting position. 

2. Bodyweight Squats

Along with push-ups, squats are one of the most foundational workouts there are. Squats use a variety of muscles in the core and lower body.

They can even help you gain muscle and lose weight. It should be noted that taking supplements with your workout can help boost muscle even more. 

To do a bodyweight squat, just stand so that your feet are a bit wider than your hips. Point your toes outward and look straight in front of you.  

Then, put your arms straight out in front of you. They should run parallel to the ground. All of the weight should be on the ballas and heels of your feet, not the toes. 

Take a deep breath in, bend at your hip, and push your butt back. Your hips should move backward before you bend your knees. 

Continue to squat down until your hips go past your knees. After you’ve reached your bottom, breathe out and straighten your body. 

3. Walking Lunges

A walking lunge will work out your quads, hamstrings, and glutes. It also stretches your hip flexors

First, stand up straight with your feet together. Then, take one step with your left leg. Lower your hips to the floor while bending your knees. 

The rear knee should be pointing at the ground. 

Push your left heel into the floor and then push off with your right foot so that you can bring your right leg forward. Then, take another step into a lunge on the other side. Do ten reps for each leg. 

4. One-Arm Dumbbell Rows

The dumbbell row is an exercise that is used to build back strength and muscle. While the bent-over dumbbell row is more popular, the one-arm dumbbell row allows the user to focus on one arm at a time. 

Also, when you use a dumbbell instead of a barbell, you won’t be able to rely on the stronger side of your body to pick up your weaker side’s slack. You’ll also get a greater range of motion with the one-arm row because you’ll be lifting the weight higher than you would with a barbell. 

If you don’t have a dumbbell at home, you can use a milk jug or some other weight. You’ll also need a bench or just a sturdy platform. 

After you get your platform, place a dumbbell to the left side of it on the floor. Put your right leg on the bench and grab the end of the bench with your right hand. Then bend so that your body runs parallel with the floor. 

Reach down and pick up the weight with your free hand. Your palm should be facing you (this is known as a neutral grip). Make sure that you keep your back straight throughout the exercise. 

Raise the weight up to your chest. Use your shoulder and back muscles instead of your arms. Keep your chest still while you lift the weight. 

Once you reach your chest, squeeze your back and shoulder muscles. Then, lower the weight slowly until your arm is fully extended. Do this ten times and then do it ten times with the other arm.

5. Plank

The plank is a simple but very powerful bodyweight exercise. There’s no equipment needed and you can do it pretty much anywhere.

Your core is comprised of the muscles that connect your lower body to your upper body. When you perform a proper plank, you’ll be strengthening your core, as well as your glutes, arms, and shoulders. 

To start, get on the floor on your knees and hands. Put your hands right under your shoulders. Then, step your feet back. 

The closer together your feet are, the more difficult the workout is going to be. The farther they are, the more stability you’ll have. 

Make a straight line from the top of your head down to your heels. Look right down at the floor. Then, tighten your glutes, quads, and abs.

Hold that position for fifteen to thirty seconds. 

6. Reverse Crunches

Although most people tend to turn to the standard crunch workout, you’ll get so much more out of the reverse crunch that regular ones aren’t even worth your time. 

Standard crunches are not only ineffective but they can also damage your lower back. However, the reverse crunch works out your exterior ab muscles and is one of the key exercises for achieving the highly coveted six-pack. The reverse crunch particularly works out your lower abs. 

You’ll also be putting your abs tension for a long period of time with the reverse crunch. That will help you get the most out of your stomach muscles. 

To do the reverse crunch, begin by lying down on your back. Your arms should be at your sides.

Lift your legs so that your knees are bent at 90-degrees and your thighs are perpendicular to the ground. Exhale and contract your abs as you pull your knees to your chest. While doing this, lift your hips off the ground.

Hold this position for a moment, then slowly lower your legs back to the original position. Do this ten times. 

The Importance of Knowing About Non-Gym Workouts During Quarantine

As we all quarantine ourselves in order to prevent ourselves from getting sick, it’s still important that we take care of our physical and mental health. And performing non-gym workouts at home is the perfect way to stay fit and healthy. 

Of course, exercising alone isn’t enough. Our body needs essential nutrients in order to stay strong. If you’re interested in ordering the highest quality Nootropics around, then contact us today and see what we can do for you!

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