I was a bit nervous about being trapped in NYC alone after President Trump announced a possible tri-state quarantine this past Saturday, so I decided to make the call to go back home to my parents' in California until things get better.
I have a very high stress tolerance but have always been a pretty anxious person. Physical activity and running are a couple of the outlets I pursue to help me clear my thoughts and relax. Research suggests that exercise and being physically active can also strengthen our immune systems, which is very important right now. When I was self-isolating in the city, however, I couldn't go to a workout class or run outside like I usually do to ease my feelings of anxiety, so I turned to my indoor workout routine from high school and collection of Instagram home workout posts I have saved throughout the years. I've compiled a few of my favorites below!
To start off, my go-to is a 3 mile run or jog outside for some fresh air if you're lucky enough to be living in or hiding out at a less populated place followed by a combination of the below exercises.
Full-Body
Nowadays, I like to start my mornings with a full-body workout to really focus on mobility, stability, and strength.
Do the following quick morning circuit 3x: 20 squats, 15 pushups, 10 reverse lungs (each leg), 30-second plank, 5 burpees
3-5 sets / 15 reps: diamond bridge, side step squats, burpee, reverse lunges with high knee, side plank with reach
Abs
3 sets: 20 sit ups, 15 mountain climbers, 10 core twists, 20 advanced scissor kicks
30 double crunches, 25 corkscrews, 33 scissor kicks, 35s plank
Tackle Darebee's Abs of Steel 30-day challenge if you're not too sure where to start and want to make small gains day by day and build up your abdominal strength!
Arms
15 reps / 3-5 sets: tricep dips, push up walk outs, arm extension variation, tricep wall extension, arm pulses
Butt
4 sets: squat (12 reps), standing leg kick backs (20 reps/leg), lunges (20/leg), butt lift bridges (10 reps), lying side leg lifts (10/leg)
3-5 sets: staggered front squat (15 reps/leg), donkey kick pulse (20 pulses/leg), lateral squat walk (10 reps with 3 steps each way).
Legs
30s each exercise / 10s rest after / 4 sets: squat jump heel click to butt kick, forward to backward squat walk, squat knee to elbow, lateral squat walk
10 reps / 3 sets: jump squat pulses, jump squats (with rotation), jump squats (side to side), jump lunges (side to side), jump lunges to stiff, lunges skip, half burpees (squat stance)
10 reps / 3 sets: glute kickbacks, bend extend ab tuck, squats, inner thigh lift
Hips — 10 reps / 3 sets: side leg lift, glute bridge, leg curl with dumbbell, single leg hip thrusts
Thighs — 45s each exercise / 3 sets: butt bridge, wall sit, dumbbell deadlift, lunges, squats, side lunges
Waist
15 reps / 3-5 sets: hip raise/butt lift/bridge, Russian/V-sit with twist, plank jacks/extended leg, leg pull-in knee up, lying leg raise/lift, bird dogs/alternating reach and kickback
If you're looking for other ways to help with anxiety or just wondering how to preoccupy yourself during this time, be sure to check out my Things to Do While in Self-Isolation post for some ideas!
AT HOME WORKOUTS WITH LULULEMON
Get your body moving this week with Lululemon. Their community features free online classes for strength training and yoga for all levels.
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