With everyone minimizing time in the gym for now, there are still plenty of exercises you can do from home with minimal equipment. Continuing to exercise is vital to both physical and mental health.
Do you have stairs, a firm ottoman, or another surface you could use to support your arms? Then try an incline push-up for an upper body workout!
Resistance Band Squat or Bodyweight squat
If you already own Physix Gear Resistance Bands, then take the opportunity to do a band squat – using the band around your knees, stand with your feet the same distance apart as your shoulders. While squatting, push your knees outward to keep tension, but be careful not to exert excessive pressure.
Fast Feet With a Resistance Band
While bending your knees a little, put a resistance band around your ankles. Run in place to get as many steps in as possible while maintaining tension.
Jumps With a Pull Up Band
Use a pull up assist band around the hip-waist height and fix it to a stationary object. Move away facing out until the band has tension to it but isn’t actually stretched. Stand with your feet spread shoulder distance apart. For maximum effect, raise your arms above your head and then swing them downward as you jump forward with both feet.
Sitting Row With a Pull Up Band
While sitting with your legs in front of you and extended, put the pull up band around the bottom of your feet and place the other end of the band under you at about your thighs. Pick up the middle of the band above your thighs and pull toward your waist. Keep a straight back, squeezing the shoulder blades and exhaling while you pull, and keep your elbows close to your sides.
Shoulder Press With a Pull Up Band
With one foot slightly more in front of the other, stand on the bottom of a pull up assist band. Hold the other side of the band and bring your arms up over your head until straight. Keep your back and neck straight.
Technically, you don’t even have to have a physical rope if you can visualize the proper form, but make sure you are wearing proper shoes to minimize the impact on your joints and feet. This is a great cardio exercise.
Tricep Extensions With Resistance Bands
Hold one end of a resistance band firmly against the opposite shoulder. Holding the other end of the band with the other hand, extend that arm downward and bring it back up for each rep.
Butterfly With a Resistance Band
Have a post or something similar? Then loop your resistance band around it and stand with the post behind you. Holding one side of the loop in each hand, stagger your feet. Stand far enough away that there’s a little tension in the band. Bring the ends forward to meet in front of your body, and then back out to the starting positions to your sides. Keep your arms straight and go slowly and steadily, with a little bit of a bend in the elbows.
Glute Kick-Back With Resistance Band
Begin on the hands and knees with the resistance band around one ankle and the other end around the arch of the other foot. Lift the second foot straight out behind you as far as you can, and then bring it back in slowly.
Don’t forget to end your home workout by rolling with a massage ball and a massage stick to prevent knots from forming in muscles and to relieve soreness. You can purchase these massage tools as well as resistance loop bands and pull up assist bands from Physix Gear Sports and you won’t have to miss out on any time you could be building your strength! Physix Gear’s shipping department is still fully operational. Click here to shop now.