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The Covid-19 pandemic has given people the opportunity to do things they didn’t have time for before. Locked in our rooms, we teenagers find that we are bored all day. School schedules get confusing and our families continue to annoy us. Exercise can be one of the ways you seek refuge from your confusing life. Allocating that 30 or 45 minute period to working out can give you that feeling of individuality and relaxation that you may be craving.
Now, what exercises should you do when exercising? Well, it really depends. What are your fitness goals? Weightloss? To build up muscle ? Become leaner? The variety and repetitions of exercises you do can vary greatly depending on your goals. Before you start on your path to a healthy lifestyle, make sure you understand exactly what you want to do and learn what sacrifices or changes you’re going to have to make.
For anyone new to the world of fitness, there are two types of exercises. Bodyweight exercises and equipment focused exercises. Bodyweight exercises don’t require any external equipment, but they can be just as effective. Since we can’t go to gyms, I guess bodyweight exercises will be extremely popular for home workouts. If desired, the difficulty of these exercises can be adjusted as you progress.
1. The classic Squat
Squats are one of the best possible exercises for your leg muscles. This exercise targets the quadriceps, hamstrings and calves. You will definitely feel the burn after a few of them, but they will surely strengthen your leg muscles. Another reason why this exercise is so popular is its versatility. There are several types of squats. You can do pistol squats, bend squats, single leg squats, all based on your skill and athleticism. I recommend that you start slow and gradually increase the difficulty.
More difficult versions: Pistol Squat, Pulse Squat, Sumo Squat
Simplified versions: Squat down with your legs shoulder-width apart.
Representatives: Start with 20 and increase by 5 as your glutes get stronger
2. Commitment Plank
The plank is a very effective and short exercise that works your entire core. Your core is made up of all the muscles in your stomach as well as your thighs. It takes strength to stay balanced, and after a while you’ll start to feel the burn in your abs. I would recommend starting at 30 seconds and increasing in 15 second increments once you get more comfortable with this skill.
More difficult versions: Reverse Plank, Low Plank Arm Reach, Side Plank
Simplified versions: Low board, wide board
Time: 30 seconds, increase by 15 seconds after improving.
3: The challenge Abs/Crunches
Crunches and sit-ups are exercises that target your abdominal muscles. Your abdominal muscles make up a large part of your core, so it’s important to get this area moving and working properly. There are also variations in these exercises as you become more skilled. If regular crunches bore you, take it a step further with the bike crunch.
More difficult version: Bike Crunch, Reverse Crunch, Twist Crunch, Russian Twist
Simplified version: Crunch on a fitness ball. There won’t be as much pressure on your abdominal muscles.
Representatives: For each set, do 30 times and increase by 5 as they get easier.
4. The quintessence Pumps
Everyone knows what a push-up is! This exercise really works your core as well as your chest muscles, shoulders, triceps, and abdominal muscles. When it comes to this exercise, execution is key. Make sure to keep your butt low to the ground, but not too low either. When you come down for a push-up, make sure your hands are at a 90-degree angle to the floor, as shown in the image above.
More difficult version: Wide Grip Push-up, Clap -, Diamond Push-up
Simplified version: Modified push-up (knees to floor)
Representatives: Start with 10. This is a very difficult exercise, so make sure you keep good form throughout.
5: The typical Slot
This is another very simple exercise that targets your glutes as well as your quadriceps. Make sure your back isn’t leaning too far forward and try to stand as straight as possible. Although you can do this by crossing your room, you can also vary between a forward lunge and a back lunge, which would only take about 6 feet vertically from your body.
More difficult version: Skater lunge, split lunge
Simplified version: Classic forward lunge
Representatives: 20 each leg
6: The Infamous Burpees
This is the perfect exercise to increase your heart rate! All you need is the same space you would need for a push-up, and I promise your cardiovascular organs will thank you later! This movement consists of a push-up, then you have to jump as high as you can, then repeat.
More difficult version: Include a box with your exercise and when jumping, jump on the box.
Simplified version: Instead of doing a full push-up, do a modified one with your knees on the floor.
Representatives: 20 might be a bit difficult for someone new to exercise, so 10 would be a good place to start.
7: The first Spider-crawl
The spider crawl is another exercise that targets a variety of muscles. It works the muscles of the shoulders, chest, arms, as well as the muscles of the lower body. You may even feel a burning sensation in your abs, but keep going!
More difficult version: N / A
Simplified version: N / A
Representatives: Do this for one minute and increase to 15 seconds as you get stronger.
8: Purified Yoga
The practice of yoga was initially popular in ancient India as a way to relax after a hard day’s work. Yoga incorporates meditation into flexible movements that require patience to master. Regardless of your yoga skill level, this is an amazing exercise that will calm you down and energize you for the day ahead.
More difficult/easier version: Yoga can even be considered a different form of exercise, and if that’s what interests you, I recommend doing some research to find out where to start. Definitely start doing exercises that require less stretching and more breathing.
Time: 25 minutes a day
9: Commitment Tricep dip
For this exercise, you must have a chair or a slightly raised surface. Put your arms on the edge of the chair and bring your whole body in front of the chair. Slowly lower your body and bring your arms from a 45 degree position to a 90 degree position.
More difficult variant: Dip with legs up, parallel dip
Simplified version: Regular tricep dips with bent knees.
Representatives: 15, increase in increments of 5
10: PE Star Jumps
Jumping jacks are a phenomenal cardio activity. Not only do they increase your heart rate, but they also focus on your calf muscles. If you want to challenge yourself, do 100 jumping jacks before you start your workout to have an amazing workout!
More difficult/easier version: N/A. Just do the old jumping jacks.
Representatives: 30, increase by 5 each time
Feel free to do any of these exercises whenever you want. No matter what you choose, afterward you will feel that every muscle in your body has been activated and that is a kind of satisfaction that nothing else can match. Use the free time you have in quarantine to learn something new or change your lifestyle. Starting a healthy lifestyle starts one day at a time!