“Exercise regularly,” they say, to strengthen the body’s defense against viruses. But for many, the temporary closure of fitness centers means limited space to workout and limited workout options due to lack of equipment.
But staying fit and strong, experts say, does not need fancy gym equipment. A brand of organic health and wellness products, whose ambassadors include some of the country’s well-renowned athletes, shares a simple and equipment-free workout routine one can do at home.
Warm up
Do two sets of the following movements without rest to get your muscles loose and your core temperature up.
• Jumping jacks (30 reps)
Stand upright with your legs together and arms at your sides. Bend your knees slightly then, jump. As you jump, spread your legs, and stretch your arms out and over your head. Jump back to starting position and then repeat.
• High knees (30 reps)
Stand in place with your feet hip-width distance apart. Drive your right knee toward your chest and quickly place it back on the ground, then follow immediately by repeating the movement with your left knee. Continue repeating the movements alternately as quickly as you can.
• Squats (15 reps)
Start by standing, and then drop the buttocks back and bend the knees into a sitting position. Some people find this exercise easier with a ball between their knees.
• Alternating forward lunges (15 reps)
Stand upright with your feet hip-width distance apart. Bend your elbows at your sides or rest your hands on your hips. Step forward with your right foot, lowering your hips until both of your knees are bent at a 90-degree angle. Keep your front knee directly about the ankle and lower the left knee to just above the floor. Keep your weight on your heels as you go back to the starting position. Repeat the process with your left foot forward to complete a single rep.
Workout
Do two sets of the following movements without resting in between.
• Push-ups (10 reps)
Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs, then lower your body until your chest nearly touches the floor. Pause for a second, then push yourself back up. Repeat the movement 10 times.
• Tricep dips (10 reps)
Position your hands, shoulder-width apart, on a stable chair. Then, slide your butt off the chair with your legs extended out in front of you. Straighten your arms while keeping a little bend on your elbows to keep the tension on your triceps and off your elbow joints. Slowly bend your elbows until about a 90-degree angle to lower your body towards the floor. And then, press down into the chair to straighten your elbows back, returning to the starting position. Repeat 10 times.
• Sit-ups (10 reps)
Lie down, then bend your knees. Place your feet firmly on the ground to stabilize your lower back. Cross your hands to opposite shoulders, then curl your upper body up towards your knees. Exhale as you lift. Lastly, slowly lower yourself down to the starting position while inhaling. Repeat 10 times.
• Wall sits (20 seconds)
Lean back against a wall with your feet shoulder-width apart. Then, press back and slide down the wall until your thighs are parallel to the ground. Your knees must be above your ankles and bent at a 90-degree angle. Keep your head, shoulders, and upper back against the wall and hold the position for 20 to 30 seconds.
• Squat jumps (15 reps)
Stand with your feet shoulder-width apart. Curl your body to do a squat and engage your core. And then, jump. When you land, lower your body back into the squat position to complete one rep. Repeat the movement 15 times.
Cardio and workout finisher
Do at least one set without rest.
• Mountain climbers (30 seconds)
Lie down on the floor in a prone position (chest down) and get into a plank position while extending your arms directly below your shoulders. Keeping your core very taut and tight, use your strength to bring your left knee towards your chest. Hold your position for at least 30 seconds. Repeat the movement with your right leg while simultaneously moving your left one back to its original position.
• Burpees (30 seconds)
Stand with your feet shoulder-width apart, arms by your sides. Then, bend your knees and reach forward to place your hands on the floor. Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Use your arms to quickly push your body back up and hop your legs back under your body. Lastly, jump straight up into the air, reaching your arms overhead. End with your knees slightly bent, and go directly into the next rep.
• Plank (30 seconds)
Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Then, tighten your abs, quads, glutes, and hold for about 30 seconds.
While exercising, Santé reminds everyone to stay hydrated with water and/or other healthy beverages to help cool the body down and expel waste in the form of urine. The brand offers Fit n’ Trim, made with organic pure barley grass powder and enriched with immunity-boosting vitamin C and L-Carnitine that aids in increasing metabolism.
