Writers, we all know that most of the time, our lives are spent in a chair in front of a screen, slouched over with T-rex hands typing for hours. As someone who's also into fitness, I make a strict point to go to the gym for a few times a week to combat stiff joints and back pain from sitting in said t-rex position too long, but I also pole dance and my fitness goals are different than the average person. The average person might not have the means or desire to lift heavy weights, but recently a friend asked my fiance to put together a home workout she could do to gently ease her into more fitness routines and I decided to share it with you guys!
This workout can be done at home without spending money on equipment. It's good for mobility, blood flow, will help with stiff joints, back aches, and general wellness.
1: Warmup
Any fitness coach will probably recommend burpees for cardio because it's a full body engagement that will definitely get your heart going. It's important to get your heart going to increase circulation.
If you've never done burpees before, here is a modified beginner version. Get down on the floor. Put one leg out and then the other so you're in pushup position. Then reverse, putting your feet back up and standing. Repeat as much as you can for 30 seconds.
2: Mountain Climbers
You can do these against your bed, a counter, or even on the ground. Keep your back as straight as possible, engaging your core. Lift the knees above your navel and repeat on both sides for 30 seconds. Do this 3 times with small rest periods in between.
3: Squats
If you're a beginner and have not done squats before or if you feel off balance, do sitting squats. Sit down in a chair and repeat the motion 10-15 times. When you begin to get used to the motion, eliminate the chair and squat. It's important to not let your knees go past your toes. This is often what throws people off balance, but knees going past the toes can cause joint problems over time and is not good for the ankles. Lean forward, keeping your back straight, to balance and keep from falling backwards. Bring your butt at least parallel with the ground each time (if you can. If your joints don't allow it, go as low as you can). Repeat 10-15 times. Eventually, work your way up to holding small weights in your hands or even full gallon water jugs to add tension.
4: Walking Lunges (If you have the space)
Walking lunges are one of the most effective at home workouts you can do. It targets multiple parts of the legs and provides a little cardio as well. Just like with squats, make sure your knee never bends past your toe. This can be difficult when you have never done them and you may feel off balance. This will fix itself very quickly if you do this exercise for a while. i usually give myself a distance to walk if I am doing this rather than count how many lunges I have done. If you can't do walking lunges, alternate legs in place, stepping forward and backward to get the same effect. Repeat this 3 times.
5: Pushups
Pushups are considered a full body workout and they're great for at home movement without weights. Pushups engage your chest, core, legs, triceps, and overall endurance. if you can't do normal pushups yet, that's ok! There are variations to get you started, the most popular and easiest, in my opinion, being pushups on your knees. This takes a lot of weight off your arms.
Make sure to keep your back straight, whether on your knees or on your feet. Do not let your pelvis drop to the floor. Lift your head and tuck your chin, keeping your spine aligned. Try not to flare your elbows and keep them close to your body. Do 10 pushups (or as many as you can) and repeat 3 times with a minute rest in between each set.
6: Dips
This can be done against a table, chair, or even a bed. position yourself with your legs bent and your hands behind you on your chosen surface. Bend your elbows by lowering your butt to the ground and pushing back up. You can make this exercise harder when you get the hang of it by straightening your legs out in front of you or even adding weight to your lap for added tension. Do 10 reps (or as many as you can), rest, and repeat 3 times.
7: One Arm Rows
When if comes to at home workouts, there isn't a lot we can do to engage the back and if you're like me and spend a lot of time hunched over a computer writing, back strength is INCREDIBLY important to maintain posture and manage back pain.
For one arm rows, all you need is a surface to lean on. This can be a counter or a table. You don't have to have your knee on the surface like I do in the video. keep your back straight and your head and neck aligned (don't drop your head) You can use a gallon jug like I'm using to start. Raise the jug (or chosen weight), keeping your elbow close to the body. Focus on pinching your shoulder blades together and pull your weight up to your waist, getting your elbow past your back. Repeat 10-15 times on each side. Rest for a minute. Then repeat for 3 sets.
8: Stretch
Perhaps the most important part of this at home workout is stretching and breathing. So much of our lives is spent in a sedentary position getting stiff. be sure to stretch your joints, focus on breathing, and relax your body. An easy way to do this is a few sun salutations <3
I hope you enjoyed! If you have any questions, please feel free to ask. I love hearing from you guys!