The pandemic may have put a damper on our social lives, but one thing it won’t do is get in the way of making progress. And nowhere is progress more important than when it comes to our health. If you’re looking to get that perfect physique, you’ll need to consume the right foods, get plenty of rest, and, of course, have a good workout plan.
Whether you’re just starting or you’ve been exercising for years, we’ve got a list of exercises that are sure to help people of all levels get in shape. Make sure to give these a try!
You may have heard about planks before and wondered about how effective they are. We’re here to tell you they have plenty to offer.
Planks are a weight-free workout designed to target your core. So they’re the perfect exercise to choose if you’re looking to get that six-pack. Start by getting on the floor and lengthening your body so that you’re entirely stretched out and parallel to the floor. Then, prop yourself up on your elbows and hold yourself in place, tightening up on your abs as you do so. Try holding for 20 to 30 seconds starting off, and add more time as you go.
Feeling a little brave? You can take on a challenge by widening the distance between your feet to make the plank even harder — and more rewarding.
All hail the mighty pushup! Pushups are one of the most popular exercises ever, and there’s a good reason for that. First of all, the only thing that you need is your body weight, so it’s perfect for those looking to work on their upper body but unable to afford any special equipment. Secondly, it’s extremely easy to accomplish.
Simply start with your body outstretched in a plank-like position, but make sure your hands are touching the floor and your arms are a bit wider than shoulder length on both sides. Bring your upper body down until your back is about level with your arms, and then bring yourself back up.
If you need a bit of help, you can place your knees on the floor to do modified pushups!
3. Bent Over Row
If you’re getting started using dumbbell weights, you’ll want to consider trying out the bent-over row. This workout is best done with a pair of five to ten-pound dumbbells, but you can always increase that weight whenever you want to.
With a dumbbell in each hand, bend your knees and keep your feet about hip-width apart. Next, push your hips back and roll back your shoulders while bringing your upper body down, keeping your spine straight. Pull your arms up while keeping your elbows at 90 degrees until the weights are parallel with your hips, and slowly bring them down to starting position.
4. Squat to Reverse Lunge
If your goal is to get legs like Simone Biles, then this is the perfect place to start. The squat to reverse lunge is designed to target everything from your waist to your feet. After this, you’re sure to feel the burn.
Start from a standing position with your feet about shoulder-width apart, and then lower your body until your legs make a 90-degree angle, keeping your upper body upright as you go down. Without standing up, step back with your left leg, lowering your knee until it’s just above the floor. Then, bring your left leg back into a squatting position and go into a lunge with your right leg.
When you get better and stronger with your technique, you can make it more challenging using some dumbbell weights.
Burpees are basically the combination of everything on this list, and we can assure you that you’ll feel the burn and see the results. Start in a standing position (feet about shoulder-width apart), then lower yourself into a squat. Next, drop down into a plank position, but stay on your hands instead of getting on your elbows as if you’re about to do a pushup. From there, bring your legs back to your body so your knees are almost touching your stomach, and bring yourself back into a standing position.
Once you get the hang of this, you can make it more challenging by doing a pushup instead of a plank. Want even more? Add in a jump when you make your way back to starting position to get those legs working!
Now that you’ve got yourself a list, it’s time for you to get to perform your workout. Let’s make this the year we all come out of quarantine totally shredded!