Quarantine mandates and gym closures are making it difficult for people to keep up with their usual workout routine. Don’t worry, there’s still many exercises you can do at home, without any equipment! One of our favorite ways of staying active is participating in a challenge.
We are conducting our own social challenge! It’s called the #100repchallenge which challenges you to do 100 reps of an exercise each day from home. For 30-days, continue rotating through each of the 7 daily exercise challenges, adding a combination of speed and weights to level up.
Whether you want to do the challenge or simply conduct your own workout routine from these exercises, we want to provide you with a great at home workout! If you do decide to participate in our #100repchallenge, remember to tag us on your Instagram Story so we can repost for added support!
Pushups can be done just about anywhere and they help build upper body strength-working the triceps, pectoral muscles and shoulders.
Get down on all fours and place your hands on the floor, slightly wider than your shoulders. Straighten out your arms and legs and lower your body until your chest almost touches the ground. Then push yourself back up and repeat!
If this might be too difficult, try placing your knees on the floor, with your feet crossed behind them. Then drop down until your chest almost touches the floor and push up!
100 Jump Squats
Squats, but with a little extra push! Jump squats work both upper and lower body, targeting the inner thighs, quads, glutes and hamstrings. Jump squats increase explosive power which burns calories faster than regular squats.
Start out like a regular squat with your feet hip-width apart, toes pointed forward. Push your hips back, with your weight mainly on your heels, and lower down until your thighs are parallel to the floor. Use your legs to jump all the way up and push your hands back to give you extra power. Make sure land with your knees bent 45 degrees, drop back into a squat, and jump again.
Crunches help strengthen your core and build abdominal muscles.
Lay on your back and plant your feet on the floor, hip-width apart. Bend your knees and place your hands across your chest or behind your head or neck. Contract your abs inward and curl up forward enough so that your head, neck and shoulders are off the floor. Curl back down and repeat!
Walkouts are perfect for working out your core, especially abs, and also strengthen your shoulders and upper torso. This exercise also stretches your glutes and lower back.
Begin with your feet hip-width apart and bend from your hips down to the ground, placing your hands on the floor right in front of your feet. Slowly shift your weight from your feet to your hands and begin walking them forward until your body is in a straight line from your head to your heels. Brace your core and make sure your hands are directly under your shoulders. Then slowly walk back towards your feet and return to the starting position.
Optional: Do a push up when your body is in a straight line from your head to your heels to workout your upper body!
Still not sure how to do a walkout? Click here for a video tutorial!
Lunges are a great strength training exercise that helps tone and strengthen your back, hips and legs.
Stand straight with your feet hip-width apart with your shoulders back. Take a big step forward with your right leg until it’s at a 90-degree angle to your left leg. Next, lower your body to where your knee almost touches the floor. Using your heels, lift yourself back up to the starting position as you step forward and alternate to the other leg.
This one’s tough but you can do it! Most people have a love-hate relationship with burpees because they are a great full body exercise, but are also known for being tough.
Squat and place your palms on the floor in front of you. Quickly hop back both feet behind you so that you are now in a plank position. Chest hits the floor, then push up from your arms and hop your feet back towards the front of your body, resulting in the starting position. Last, jump as high as you can, arms up, and that is one rep!
100 Shoulder Taps
Shoulder taps help build core strength and stability while targeting your abdominal muscles and obliques. It also strengthens glutes and arms and can help relieve lower back pain.
Start in a plank position with your hands on the floor, arms straight, lined up directly under your shoulders and your feet lined up with your hips. Keeping your body as still as you can, lift one hand and tap the opposite shoulder. Repeat with the other hand. Keep repeating while squeezing in your core and staying still, which helps with balance and coordination.
If you’re still unsure on how to properly do a shoulder tap, click here to watch a video tutorial!