Many people are dreaming of the ideal summer body. They think that they have to be fit and look like the photoshopped models in the magazines to be happy with themselves. News Flash! You do not have to look like those models to be fit and feel good. While stuck in quarantine, here are some easy workouts that can be done to help keep you in shape or get a break from sitting and working all day. Some of these are designed to be done in the home and others are to be done outside. Attempt them to the best of your ability, practice makes perfect. 

Indoor Workouts - Remember to breathe during these workouts!!

Indoor Workout 1

30 High Knees (Alternate each knee up and down making sure to bring them above the waistline.) 

30 Butt Kicks (Alternate the kicking of each leg as fast as you can while staying in the same place.) 

10 Burpees (Jump down into a frog-like position, kick your legs out coming into a push-up position, bring the legs back into the frog position, and jump up as high as you can.) 

30-Second Plank (Make sure to not sag the rear end or come into a mountain position with it either.) 

Repeat these 3 times through and then stretch when finished

Indoor Workout 2

10 Sit-Ups (Lay down on your back with your knees bent up and feet on the floor. Place your arms on your shoulders or in your armpits with your abs, curl up and bring the top of your elbows to anywhere on your legs.)

10 Penguin Waddles on each side (Stay in the same position as the situp and try to lean to one side or the other aiming to touch the top of your feet. You will be swaying from side to side.)

20 Russian Twists on each side (Situp so you are on your butt and keep your feet lifted about 3 inches above the ground. Twist with both hands from side to side touching the ground each time.) Feel free to add weights to make it more of a challenge

10 Pushups (Place your hands flat on the ground at about shoulder-width apart. Keep your legs straight back and make a plank formation with your body. Use your upper body strength in your arms to move yourself up and down.) 

Repeat 4 times through and stretch when finished

Outdoor Workouts - Remember to breathe during these workouts!!

Outdoor Workout 1

Take an easy walk around the neighborhoods in your area (between 30-60 minutes)

Outdoor Workout 2

Interval runs

• 1 minute Walk   

  5 minutes Jog

30 seconds pick up the pace

Repeat 4 times (43 minutes) 

For the next one, the “easy” part can be a walk and the “pickup” can be a jog. 

• 2 minutes Easy

2 minutes pickup

3 minutes Easy

3 minutes pickup

4 minutes Easy 

4 minutes pickup

And then go back down 

Outdoor Workout 3

Long Run for either time or mile repeats

• 6 or 7 miles

Outdoor Workout 4

Bike Ride, but keep that helmet on! 

• Around 45 to 60 minutes 

Give at least one of these workouts a try. It is okay if you are not as strong as you want to be right now. Keep working little by little and slowly you will improve. Remember to follow social distancing guidelines if outside. Have fun and enjoy the burn!

Works Cited

“Keep Believing Archives - Greg Reid.” Greg Reid, 2017, www.gregreid.com/tag/keep-believing/. Accessed 27 Apr. 2020.

Hand holding dumbbell. “Hand Holding Dumbbell Vector Image on VectorStock.” VectorStock, 2020, www.vectorstock.com/royalty-free-vector/hand-holding-dumbbell-vector-20943546. Accessed 27 Apr. 2020.