Quarantine Exercises

9 Quarantine Exercises to Stay in Shape

Bodyweight exercises are movements that only use your body weight for resistance (such as push-ups or lunges), without the need for equipment. They are essentials in many HICT (High-Intensity Circuit Training) protocols. Such training protocols are intense and extremely fast. Fast enough to complete them in less than 30 minutes.

I will tell you some quarantine exercises that don’t require any equipment. This means you can work out at home and stay in shape without going to the gym.

Without spending hours training and without having any equipment, you just need to know the right movements to perform.

For some of these quarantine exercises, there are instructions to help you practice them more easily. For others, just try to do these exercises as best you can. Be aware, however, that it is better to perform a few repetitions of an exercise perfectly, rather than rushing through a lot.

Exercises that are enough to stay in shape and play sports at home:

1.     Pump: Quarantine Exercises

How to perform?

  • Place your hands just under your shoulders.
  • Part your feet hip-width apart.
  • Do the plank: your body should be straight from the back of your neck to your hips.
  • Keep your neck in an inactive position, aligned with your shoulders.
  • As you descend, keep your elbows close to your body.

Don’t do

  • Do not let your butt droop or stick out.
  • Don’t put your head up, don’t pull it in.
  • Don’t let your shoulders go up to your ears.

Let’s make it easy

  • Increase the distance between your feet to be more stable.
  • Or does a push-up begin from, and returning to, the kneeling position. Confirm keep your back and thighs are straight through.

2.     Board: Quarantine Exercises

How to perform?

  • Place your hands equal to your shoulders, or even a bit more apart.
  • Contract your glutes. (Translation: squeeze your buttocks)
  • Keep your body straight from the top of your head to your feet.
  • Contract your abdominal muscles.
  • Tuck your chin in.
  • Stare at the ground, between (or just beyond) your hands.

Don’t do

  • Do not let your butt stand out or fall down.
  • Don’t lift your head.
  • Don’t hold on to the pose if you don’t master the exercise: the only good exercises are those that are done well.

Let’s make it easy

  • Hold this position for less time.

3.     Buttock Bridge: Quarantine Exercises

How to perform?

  • Lie down.
  • Place your feet on the floor, hip-width apart, toes facing forward, and knees bent.
  • Contract your abs.
  • Push up on your heels to lift your hips off the floor.

Don’t do

  • Don’t stop contracting your abs.
  • Do not raise your hips too high, so as not to compromise the position of your hips and back.

4.     Spider lunge: Quarantine Exercises

How to perform?

  • Begin in the pump position.
  • Take your right foot to the exterior of your right hand.
  • Place the foot flat.
  • Return your foot to its starting position.
  • Do the same on the other side.
  • Maintain a perfect plank position in the meantime.

Don’t do

  • Do not let your hands and shoulders shift.
  • Don’t let your hips drop.

5.     Board and contact: Quarantine Exercises

How to perform?

  • Get into a plank position.
  • Touch your left shoulder with your right hand.
  • Return to the initial position.
  • Repeat the exercise with the other hand.
  • Maintain a perfect plank position in the interim, contracting glutes and abs.

Don’t do

  • Do not shift your weight on one arm when touching your shoulder.

6.     To stay in shape: the Squat

quarantine Exercises
Quarantine Exercises

How to perform?

  • Spread your feet apart, hip or shoulder-width apart.
  • Position your toes to facilitate movement during the exercise.
  • Bulge the torso.
  • Look ahead, and up.
  • Line up your knees with your toes.
  • Squat as low as possible.

Don’t do

  • Do not let your knees cross the tips of your feet.
  • Don’t let your knees get closer to each other.
  • Don’t raise your heels off the ground.
  • Do not shift your weight on the balls of your feet.

Let’s make it easy

  • Don’t go too low if you feel it’s too hard, or painful.

7.     Side slit: Quarantine Exercises

How to perform?

  • Bulge your chest.
  • Rock your weight on your heel.
  • Get as low as possible.

Don’t do

  • Do not let your knees cross the tips of your feet.

8.     Jump squat: Quarantine Exercises

How to perform?

  • Bend down until your thighs are aligned to the floor.
  • Keep your torso straight.
  • Extend your arms out in front of you as you squat, and push them back behind you as you jump.
  • Jump as high as you can.
  • Exhale while jumping.
  • Land softly.

Don’t do

  • Do not let your knees cross the tips of your feet.
  • Do not pass all of your weight on your toes during the squat.

9.     Jump lunge: Quarantine Exercises

How to perform?

  • Maintain your front knee at a 90-degree angle.
  • Move down as low as possible without the rear knee touching the ground.
  • Keep your torso upright.
  • Divide your weight evenly between your two legs.
  • Jump to reverse the position of your feet: the front foot becomes the back foot and vice versa.
  • Coordinate your arms so that the front arm dives forward, while the rear arm dives back.
  • Land softly.

Don’t do

  • Do not allow your knee to touch the ground.

Let’s make it easy

  • Don’t jump, and do classic lunges.

 

 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top