Are you missing dead weights at the gym, running on the track, Pilates sessions with your partner or yoga in the park? With a regular exercise routine thrown out of whack, fitness buffs are bound to feel lethargic, restless and listless. However, even within the 4 walls of your home during the Coronavirus lockdown, it is still possible to sweat it out. Yes, you can stay active with this expert workout even if you are at home. Swirlster spoke to an HRX trainer who provided an exercise routine for all body types that only takes 20 minutes. The next time you get a break from sitting on your laptop, give it a try.
(Also Read: #HighRiskCovid19: Missing The Gym? Here's How To Workout At Home)
HRX Workout 2.0 Module For All Body Types
All you need is 20 minutes to try these exercise moves at home.
1. Beast hold
Get down on all fours, arms in line with shoulders, quadriceps in line with the hips and knees just off the ground; hold that position. It activates your core and quadriceps.
2. Crab reach
Sit on the ground, feet flat and hands close to the butt. Raise your hips just off the ground, as much as possible, so you form a table-like position. Lift the right hand off the ground, twist your torso and point towards the left side. Do this on the other side. This strengthens the posterior chain i.e. the lower back, glutes and hamstrings.
3. Alternating front step
Get into the beast hold. Put your right foot forward, in line with the hands, while lifting the right hand off the ground and stretching it forward. Do this on the other side. It improves mobility of the hip flexor muscles.
(Also Read: 6 Effective Ways To Get Motivated To Workout Regularly)
4. Deadbug
Lie on the ground, legs off the ground, knees at a 90-degree angle and hands raised towards the ceiling. Lower the right arm backwards, keeping it close to the ears, while extending the left leg at the same time. Keep alternating between opposite limbs. One of the best core activating movements, it teaches people how to brace the core muscles in complicated movements and lengthens the abdominal muscles.
5. Strict press
Stand with feet in line with the hips. Place a barbell on the shoulders, raising the elbow up to create a 'rack' for it. Press the bar up totally, extending the elbow, activating the shoulder. Keep repeating. This strengthens shoulders and also engages the abdominal muscles.
6. Jumping jacks
Stand straight, feet comfortably apart, and hands by your side. Jump out with your feet landing wider than your shoulders and swing your arms overhead at the same time. Jump back to start position and repeat.
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