When dreaming of your ideal lifestyle, is exercise part of that? If not, it should be! The benefits of exercise on your health cannot be understated, however, if you are like most people, you are currently stuck at home with little or no gym equipment. What can you do then to improve your fitness level while at home?
You’ll want to focus on your goal strength and your aerobic ability! You’re probably sitting around a lot while at home. In order to prevent things like back pain, you need to improve your core strength. You’ll also want to improve your aerobic ability so you can get through he day without unnecessary fatigue.
To improve your core strength, focus on side planks, front planks, and glute bridges. The goal is to be able to hold these as long as possible. Start by holding as long as you can for 1 set. Then tale the total time, divide by 4, and do 6 intervals of holds at ¼ your max time. Do this every other day for a couple weeks, then retest your max and repeat! You’ll have a core of steel in no time! To see movement demos, check out these links:
Side Plank: https://www.youtube.com/watch?v=IkzpkQQXzT4
Front Plank: https://www.youtube.com/watch?v=xlEpZYap-EA
Glute Bridge: https://www.youtube.com/watch?v=E5y4XFd1BzQ
To improve your aerobic ability (your body’s ability to use oxygen), start by doing a 60min run or walk with the goal of going as far as possible in that time. Once you’ve set a baseline, you’ll want to do 15min intervals. For these, you want to go as far as you can in 15min, rest for about 10min and then repeat doing another 15min. Each week add an additional interval. I would recommend doing this aerobic practice at least twice per week. At the end of week 4, retest your 60min test. Did you improve? Keep doing this until you have mastered the 60min time frame!
The beauty of both of these items is that they require no equipment at all! You can do this at home and see tons of amazing progress! In fact, with all the fancy gym equipment around, people forget these basics and jump to step 4. This is step 1, use this time as an opportunity to master it.
If you need accountability, grab a friend to join you, or you can talk with one of our coaches and they will help you out! You can schedule that here: