{"id":4239,"date":"2021-03-17T14:34:02","date_gmt":"2021-03-17T18:34:02","guid":{"rendered":"https:\/\/web.uri.edu\/inside-rec\/?p=4239"},"modified":"2021-03-22T15:31:13","modified_gmt":"2021-03-22T19:31:13","slug":"simple-at-home-workouts-without-any-equipment","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/inside-rec\/2021\/03\/17\/simple-at-home-workouts-without-any-equipment\/","title":{"rendered":"Simple At-Home Workouts Without Any Equipment"},"content":{"rendered":"<p><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4424 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/eddy-1-225x300.jpg\" alt=\"personal photo of blog writer\" width=\"225\" height=\"300\">Looking to start working out but don&#8217;t want to go to the gym? That&#8217;s perfectly fine. Let&#8217;s bring the gym to you! Before the coronavirus, I was in the gym 3 days a week. So when the pandemic hit and gyms closed down, I found myself working out from home trying to get the best out of what I had. Now, I have yet to return back to a gym since the pandemic. If you don\u2019t feel comfortable going back to the gym yet, why not just work out in your own home! Here are my 3 simple workouts that you can do with <\/span><b>NO WEIGHTS NEEDED<\/b><span style=\"font-weight: 400\">. It is super easy to make progress with only your bodyweight. Working out to my level of fitness shouldn\u2019t take much time but if you are starting off, please <\/span><b>START SLOW<\/b><span style=\"font-weight: 400\">. It is important to know that everyone has their own limits no matter who you are. It is key to stop at any time if you start to feel overwhelmed in any way. This can be physically and\/or mentally. Everyone wants to work harder and get the most out of their workout but just remember to always listen to your body and how you feel before continuing. Take those rest breaks!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Whether you are just starting out or are already an athlete, here&#8217;s one thing you must always do:<\/span><\/p>\n<h3><b>WARM UP!<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Stretch those muscles! This is something that all the great athletes do, players such as Kobe Bryant and Tom Brady always make sure to get moving before practice and games. It is very critical to your muscles that you stretch because it warms up blood temperature and increases blood flow, allowing oxygen to reach muscles faster. It will also help you to avoid injuries. When you stretch, you increase the range of motion to reach maximum movement potential which is key to succeeding in whatever you may be doing. Without stretching, your body won\u2019t be ready.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here&#8217;s how I warm up.&nbsp;<\/span><\/p>\n<p><strong>Start by doing some leg swings<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">While standing with your left side next to a wall, hold onto the wall with your left hand.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Now raise your right leg up as high as you can while keeping your left leg locked..<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Next, raise your right leg back as far as your can while keeping your left leg locked.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do this for about 30 seconds then switch legs.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It is important to keep your back straight and your chest out!<\/span><\/li>\n<\/ul>\n<p><strong>Now do some arm circles.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand straight with arms extended parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Move arms in little circles while gradually getting bigger until you are swinging your arms.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do this 5 times.<\/span><\/li>\n<\/ul>\n<p><strong>Next, march in place while moving your arms around.&nbsp;<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Start off slow.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Make sure to not overdo it and just make sure you are simply moving to warm the body up.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do this for about 1 minute.<\/span><\/li>\n<\/ul>\n<p><strong>Time to get a little faster and begin to jog in place.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It is key to keep your arms moving!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do this for about 30 seconds.<\/span><\/li>\n<\/ul>\n<p><em><span style=\"font-weight: 400\">This warm-up is only meant to prepare your body. So don&#8217;t get too crazy!<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400\">Now we start the fun.<\/span><\/p>\n<h3><b>Core Workout<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Not only does a core workout tone those amazing abs, but it can also help keep internal organs healthy as well as eliminating back pain. Here is what to do.<\/span><\/p>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4430 alignleft\" style=\"font-style: normal;font-weight: 400;font-family: Charter, Georgia, serif;font-size: 20px\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/eddy-plank-300x300.jpg\" alt=\"student practicing a plank with 2 hands and 1 hand, with descriptions\" width=\"300\" height=\"300\"> Planks<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Go into a pushup position and instead of your hands on the ground, rest your forearms on the ground.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hold this position for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If you&#8217;re feeling zesty, try pushing your knee to your left elbow then your right knee to your right elbow. This is called a spiderman plank. This is how I do my planks.<\/span><\/li>\n<li>Be careful to keep your core engaged and back flat (no hips in the air, no sway backs)<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">As you go on, it is always important to challenge yourself. Add on <\/span><b>additional plank time<\/b><span style=\"font-weight: 400\"> to each set that you do!<\/span><\/li>\n<\/ul>\n<h3><strong>15 Sit-Ups<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add an <\/span><b>extra 5 sit-ups<\/b><span style=\"font-weight: 400\"> to each set that you do.<\/span><\/li>\n<\/ul>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4433 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/eddy-cruches-2-300x300.jpg\" alt=\"student on the floor showing bicycle kicks with descriptions\" width=\"300\" height=\"300\">1-minute bicycle kicks<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lay on your back fully extended with your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">While bringing your right knee closer to your chest, raise your shoulders and turn to touch your knee with your left elbow.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After touching your right knee with your left elbow, bring your left knee to your right elbow and continue to switch.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">You should begin to feel the motion of your legs pedaling a bicycle.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Make sure to keep the small of your back against the ground to maintain proper back alignment and to feel the workout more in your core!<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Add 30 seconds<\/b><span style=\"font-weight: 400\"> to each set that you do!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Now repeat 3-5 times in the following order.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Make sure to <\/span><b>REST<\/b><span style=\"font-weight: 400\"> and drink fluids<\/span> <span style=\"font-weight: 400\">in between sets.<\/span><\/p>\n<h3><b>Leg Workout<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Leg days aren\u2019t that bad, right? Keeping your legs toned not only looks great but they feel great too! Working on your legs is proven to boost your metabolism while reducing injury. It&#8217;s all about flexibility and stability with these simple leg routines!<\/span><\/p>\n<p><strong>30 Squats<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Make sure to hold your squats 1-3 seconds<\/span><\/li>\n<\/ul>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4454 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/eddy-lunges-300x300.jpg\" alt=\"student demonstrating lunges with front view and side view\" width=\"300\" height=\"300\">20 lunges<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It is important to keep your back straight and not let your knee touch the ground either!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4451 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/eddy-toes-169x300.jpg\" alt=\"student standing on one leg\" width=\"169\" height=\"300\">30 single leg calf raises<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand straight and wrap one foot behind the other so that you are standing on one foot.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Now push forward with your toes to lift yourself up.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Then repeat with the other leg.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">If you are not comfortable with completing this movement, that&#8217;s okay! Here&#8217;s a great alternative that works like a charm.<\/span><\/p>\n<p><strong>30 double leg calf raises<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand straight with both feet at the edge of a step.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Now use both feet and push forward with your toes to lift yourself up.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It is important that the balls of your feet and toes should be the only part of your feet on the platform!<\/span><\/li>\n<\/ul>\n<p><strong>20 mountain climbers<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Get into a plank position<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pull one knee up towards your midsection while lifting off the opposite foot.<\/span><\/li>\n<\/ul>\n<p><strong>Hold a squat for 1 minute<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Now repeats 3-5 times in the following order<br \/>\n<\/span><span style=\"font-weight: 400\">Make sure to <\/span><b>REST<\/b><span style=\"font-weight: 400\"> and drink fluids in between sets<\/span><\/p>\n<h3><b>Arm Workout<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Working on your arms is just as important as any other body workout. Investing in arm workouts helps develop a solid posture and form. Here&#8217;s my simple arm workout so that you can keep those arms fit!<\/span><\/p>\n<p><strong>30 Pushups<\/strong><\/p>\n<ul>\n<li>You can start on knees (modified plank&#8221;)and move to the toes for more of a challenge.<\/li>\n<\/ul>\n<p><strong>15 Burpees<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Start in a squat position.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lower hands to floor in front so they are just below your feet.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">With the weight on your hands, kick your feet back (pushup position).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do 1 pushup.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do a frog kick so that your feet are back in the starting position.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand while reaching your arms over your head and jump.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Repeat.<\/span><\/li>\n<\/ul>\n<p><strong>30 Tricep dips<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Start by sitting on a chair or table. <\/span>with hands on edge of chair, fingers pointing forward.<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Scoot your buttocks off the chair supporting yourself with just your hands.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lower yourself by bending your elbows 90 degrees back until you are low enough.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Then straighten your elbows to fully lift yourself back up and pause.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Repeat.<\/span><\/li>\n<\/ul>\n<p><strong>30 Plank shoulder taps<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Get into a push-up position<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">While keeping your hips square to the floor, lift your right hand and tap your left shoulder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Return to the starting position and repeat with the other arm.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Make sure to bring the belly button to the core and keep your spine aligned so you do not feel the move in your lower back!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Now repeats 3-5 times in the following order<\/span><\/p>\n<p><span style=\"font-weight: 400\">Make sure to <\/span><b>REST<\/b><span style=\"font-weight: 400\"> and drink fluids in between sets<\/span><\/p>\n<p><span style=\"font-weight: 400\">It&#8217;s okay to stay at home! We are still in a pandemic so going back to a gym may sound nerve-racking. Even without any gear, my at-home workouts are designed to not only be simple but be very beneficial to one&#8217;s fitness. It&#8217;s super easy to get results just using your bodyweight. Who doesn\u2019t want to work out in the safety and privacy of their own home? Remember to always work at your own pace!<em> Remember to always work at your own pace!&nbsp;<\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><em><span style=\"font-weight: 400\">Works Cited<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400\">\u201c<a href=\"http:\/\/www.healthandfitnessvitality.com\/arm-workouts-appreciating-benefits\/#:~:text=%20Benefits%20of%20arm%20workouts%20%201%20Muscle,you%20can%20be%20able%20to%20be...%20More.\">Arm Workouts: Appreciating Its Benefits, Its Anatomy, and More<\/a>.\u201d <\/span><i><span style=\"font-weight: 400\">Health and Fitness Vitality<\/span><\/i><span style=\"font-weight: 400\">, 19 July 2017.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Banar, Maura. \u201c<a href=\"http:\/\/healthyliving.azcentral.com\/importance-leg-workouts-12476.html\">Importance of Leg Workouts<\/a>.\u201d <\/span><i><span style=\"font-weight: 400\">Healthy Living<\/span><\/i><span style=\"font-weight: 400\">, 21 Nov. 2017.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u201c<a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751.\">Why Your Core Muscles Matter.<\/a>\u201d <\/span><i><span style=\"font-weight: 400\">Mayo Clinic<\/span><\/i><span style=\"font-weight: 400\">, Mayo Foundation for Medical Education and Research, 29 Aug. 2020.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><em><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3872 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/unnamed-e1613485692141-232x300.png\" alt=\"Headshot of Eddy\" width=\"232\" height=\"300\">Hey everyone! I\u2019m Eddy, a senior majoring in Communications and minoring in Sports Media. I am so happy to be a part of the URI Campus Recreation team! Writing has been a passion of mine since I was little, and I look forward to not only growing as a writer but as a person too.&nbsp; My favorite activities include following the world of sports and playing sports. Whether it&#8217;s just reading articles on Bleacher Report or going out to the field, I am always doing something related to sports every second of the day! I played football and tennis in high school while running indoor track and field as well. Sports have always been a key role in my life as they made me who I am today. My favorite teams are the Philadelphia Eagles, Minnesota Timberwolves, and FC Porto. I am a very competitive person and will never back down from any challenge. Always ready to bring out the best of the team and myself!<\/span><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking to start working out but don&#8217;t want to go to the gym? That&#8217;s perfectly fine. Let&#8217;s bring the gym to you! Before the coronavirus, I was in the gym 3 days a week. So when the pandemic hit and gyms closed down, I found myself working out from home trying to get the best [&hellip;]<\/p>\n","protected":false},"author":4096,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[37],"tags":[],"class_list":["post-4239","post","type-post","status-publish","format-standard","hentry","category-spring-2021"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/4239","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/users\/4096"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/comments?post=4239"}],"version-history":[{"count":6,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/4239\/revisions"}],"predecessor-version":[{"id":4490,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/4239\/revisions\/4490"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/media?parent=4239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/categories?post=4239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/tags?post=4239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}