As Americans hunker down and shelter at home in an effort to stem the spread of the coronavirus, many gyms and fitness studios have temporarily closed and many of us are self-isolating at home. If you’re like me and you love going to the dojo for a kick-ass workout, or you love to hit the gym, you’re probably wondering how to get that endorphin rush on your own.
What’s a Brain Warrior supposed to do?
I’m not gonna lie, working out by yourself at home may not give you the same boost that you get from a good group sweat sesh, but you can maintain your fitness level. And as warriors in the battle for our health, we all need to learn how to roll with the punches in life. As I always say, life isn’t fair. Deal with it.
Here’s a home workout I like to do that just uses your body weight. You don’t need to lift heavy weights to strengthen your muscles and get your sweat on. Resistance training using your body weight is all you really need. You can complete this workout in about 10 minutes. If you have 20 minutes, do it twice, and if you have 30 minutes, do it three times.
I promise you’ll feel energized and stronger, which can help you cope with the stress and anxiety we’re all facing during this unprecedented pandemic.
10-Minute Home Workout
Warm Up: You can get warm very quickly by jumping rope.
How long/how many? 2 minutes
Side Shuffle: Soften your knees so they aren’t straight and shuffle side to side.
How long/how many? 10-30 seconds
Bird Dogs: Get down on your hands and knees and lift opposite arm and leg (left arm, right leg then right arm, left leg) straight out in line with your body, keeping your hips and shoulders square to the floor.
How long/how many? About 20 repetitions
Squats: Stand with your feet shoulder-width apart and put your hands together like you’re going to say a prayer or extend your arms out straight in front of you. With your feet flat, push your weight back and squat down. Make sure your knees track over your toes so they don’t collapse. As you squat, maintain good posture so your back doesn’t round. When you push yourself back up, squeeze rear end at the top.
How long/how many? About 10 repetitions
Pushups: Start on your hands and knees with your hands below your shoulders or a little wider and keep your body straight from your knees to the top of your head. Lower your chest almost to the ground and push yourself back up. As you lower your chest and push up, focus on tightening your glutes and legs rather than focusing on your upper body.
How long/how many? About 8-12 repetitions
Suspension trainer pull-ups: Suspension trainers are inexpensive and can hook onto a door. They are very versatile and can be used for a lot of core and strengthening exercises. For pull-ups, grasp the handles and move back until they are taut, then move your feet forward, keeping your body straight. Then pull yourself up while keeping your body straight from your legs to the top of your head. You’ll feel this in your arms, back and core.
How long/how many? Pull up and hold for 30 seconds to 1 minute
Crawling: Get on the floor on your hands and knees with your arms straight, then elevate your knees about half an inch off the floor. Crawl forward with your knees low to the ground while keeping your hips still. Pretend you have a glass of water on your back.
How long/how many? About 30 seconds
Plank: Lie face down on the ground. With your forearms on the floor, push your toes into the floor and raise yourself up onto your elbows while keeping your body straight. Tighten your glutes and core to build stability through the torso and spine.
How long/how many? Hold for about 30 seconds to 1 minute
Doing this workout will help boost your natural feel-good endorphins to give you a mood boost and will get your blood flowing through your brain and body, which is key for optimal brain function and mental well-being.
Watch me do this home workout and see ways to make each move more challenging. You can find more exercise tips on my YouTube channel. And remember it’s a good idea to fuel up with healthy protein after a workout, such as my Focus and Energy Smoothie made with OMNI Protein. Find other ways to keep your brain and body active at home on the BrainMD website. You get 21% off every time you order when you enter TANA21 at checkout.