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The fitness industry offers an overwhelming number of choices when it comes to exercising at home - Virtual trainers, fitbits, online yoga classes, spotify playlists calibrated to the pace of your HIIT routine, and even squats while you cook. Believe me, if it's been imagined, it's been turned into some sort of program and sold back to you in a product or subscription. And that’s great! Whatever gets you into action and keeps you doing it consistently is a winner in my book. No judgement on those virtual reality jumping jacks. I promise ;)
But today we’re going back to basics. That’s right. There are days, whether you’re in your living room, on a small terrace trying to get a few seconds of peace and quiet for yourself, or you have your own sanctuary dedicated to exercise alone, that you only need your body and nothing more to get a good workout in. Staying fit and in tune with your body isn’t about fancy equipment and it's good to be reminded of that.
And while it’s completely understandable for you to have that dream body in the back of your mind when doing these workouts, we want to mention an even more important reason to remain active. Exercise is in correlation with the immune system, and physical activity is one of the healthiest, most effective ways to boost your immunity. Namely, epidemiological evidence suggests that frequent exercise may lower the chance of the development of chronic conditions, as well as viral and bacterial infections. Finally, a study conducted by J. P. Campbell highlights the role of physical activity in immune regulation and competency, especially when it comes to immune responses to viral and bacterial antigens.
Today, certified personal trainer, Martin Ebner of Ebylife demonstrates a few exercises that’ll get us fit and keep us active right in the comfort of our own homes. They involve nothing more than using our own body weight to get us there. And yes, they actually work if you’re consistent.
1. 30-second butt kicks
2. 30-second Knee highs
Pro-Tip:Do these with running shoes or on a mat surface rather than a hard floor and bare feet to take any excess pressure off your joints.
1. 10 Static lunges each side
2. 10 push-ups
Pro-tip: For lunges, don’t extend your lunge beyond a 90 degree angle. You should always be able to see your toes! For push-ups, feel free to modify by doing them from your knees or even on the edge of a surface above the ground. Slowly progress to a full push-up as pictured above in the video.
1. 10 Plank toe taps
2. 30 Second slide plank
Pro-tip: Toe-taps: make sure you do these on a mat where you have a surface that grips your hands and feet so you don’t slip. Remove socks if necessary. Side-plank: Be certain to squeeze your bum and abdomen as much as possible for maximum results and more balance.
1. 10 Lying Back Raises
2. 10 Boats
Pro-tip: Back raises: be certain to lift from lower back, not just at the shoulders, and keep eyesight on the mat. Don’t crack the neck. Boats: For an extra challenge finish your set of 10 by holding the boat position extended for a full 10 seconds before retracting.
For first-timers or those who are not into consistent exercise, start with 2 rounds only and gradually work upwards. For those who are already active, treat this workout as an AMRAP
(As many rounds as possible) and see how many you can fit in during a 45 minute period.
Keep a water bottle nearby so you can hydrate between sets or at the end of each round of exercises.
Add a scoop of soluble & unflavored Grass-Fed Collagen Peptides powder to your water bottle for a pre-workout energy boost and to help your muscles recover faster after exercise.
To keep your immune system at its best so you can keep on track with your home workouts, try our Vegan Omega-3 capsules, that contain a powerful dose of EPA & DHA in every capsule.
Detoxing & getting more active at the same time? The body’s master antioxidant, Liposomal Glutathione will support the health of your liver and detox every cell in your body.
Get moving and stay healthy anywhere.
Check out our full line of 100% premium nutrition & nutrients for an active & healthy lifestyle at any age.
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