During this unprecedented time of quarantine, athletes are having an extra difficult time staying indoors. There’s no more going to practices, no more going to train at the park, and no more putting in work at the gym. Some people are fortunate enough to have an at-home gym with similar equipment to an actual gym; but, for many this is not the case. The athletes and gym rats that don’t have a variety of equipment at home do not have to stop putting in work, all they have to do is adapt to working out at home. It’s going to be hard at first, but you must be determined and push through this difficult time. You can’t let being stuck indoors prevent you from working out and eating healthy. Don’t sleep all day, don’t lay in bed all day, get up and move around your body will thank you. Here are some workouts that are sure to push you to your limits and keep you in shape indoors.

Abs:

15 Sit Ups

15 Heel Touches

15 Reverse Crunches

15 In and Outs

20 Russian Twists

6in Leg Raise for 40 seconds

Scissor Kicks 30 seconds

Flutter Kicks 40 seconds

Plank 30 seconds

Left Side Plank 30 seconds

Right Side Plank 30 seconds

Plank with Hip Dips 45 seconds

15 Left Side Jackknifes

15 Right Side Jackknifes

Repeat this workout 3-4 Times

Strengthen Upper Body:

15 Push Ups

15 Tricep Dips

Forearm Plank 20 sec to 10 Push Ups

Reverse Plank 40 seconds

12 Bicep Curls (with dumbbells if you have)

12 Shoulder Press (with dumbbells if you have)

12 Hammer Curls (with dumbbells if you have) 

Legs/ Glutes: 

(If you have leg resistance bands use them for each exercise)

25 jump squats

20 donkey kicks (per leg)

25 hip thrusts

1 minute wall sit

20 side leg raises

20 calf raises

45 second squat (pulse within set)

50 squats

Repeat this workout 3-4 times