Amidst the outbreak of Corona Virus and the immediate shut down of public facilities including gyms, offices, etc. we’re moving to a very dormant, ‘work-from-home’ lifestyle. Nobody knows how long it’ll last. Hence, it is important to make sure you get your daily workout fix at home and stay in shape.

The best part is, anyone can do this workout at any time during the day and without any equipments. Here’s how the workout looks like :

The Workout

This workout is broken down into 4 parts – The Warm Up, Main Workout, Finisher, Cool Down.

Warm-up:

Do each move for 30 seconds. Do this warm-up twice.

• Spot Jogging
• Jumping jacks
• Inchworm walk to shoulder tap
• Squats

Circuit:

Do each move for 30 seconds. Rest for 30 seconds in between each move. Do the entire circuit twice.

• Push-ups
• Alternate Leg Forward Lunges
• Mountain Climbers
• Sprawls
• Panther Shoulder Tap
• Planks

Note – For additional intensity, one can increase the number of rounds to 3 or 4 or shift to a 45 second move – 15 second rest routine.

Finisher :

Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes. 

• Beast Load and Unload
• Burpees

Cool-down:

Do each move for 30 seconds or longer if it feels good and you have time.

• Forward Bend and Toe Touch
• Standing Quad Stretch
• Cat and Camel Pose
• Child’s Pose

Note : Just spend 10-30 seconds more to limber up and stretch.

Here’s how to do each move:

1. Spot Jogging

• Stand upright in your regular stance and jog on the spot.
• Make sure you’re jogging on your toes and not heels or the centre of your feet.

Continue for 30/45 seconds.

2. Jumping Jacks

• Stand with your feet together, core engaged, and hands at sides.
• Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
• Jump your feet back together and bring your arms to your sides to return to starting position.

Continue for 30/45 seconds and try to get as fast as possible.

3. Inchworm Walk To Shoulder Tap

• Stand with your feet together, core engaged, and hands at sides. Bend forward at your hips to place your hands on the floor in front of you.
• You can bend your knees a little if you need to.
• Walk your hands forward until you’re in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
• Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. Try not to rock at the hips. Do the same thing with your left hand to right shoulder.
• Walk your hands back toward your feet and stand up to return to the starting position.

Continue for 30/45 seconds.

4. Squats

• Stand with your feet about shoulder-width apart, toes slightly turned out.
• Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged, chest lifted, and back flat.Push through your heels to stand back up to the starting position.
• Squeeze your butt at the top.

Continue for 30/45 seconds.

5. Push-ups/Modified Pushups

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Bend your elbows and bring your chest toward the ground to do a push-up. As you bend your elbows and lower toward the ground.
• Push back up to high plank, maintaining a strong core and flat back. This is 1 rep.
• If this is too challenging, feel free to modify by dropping to your knees when you push your butt back toward your heels.

Continue for 30/45 seconds.

6. Alternate Leg Forward Lunge

• Stand with your feet together, arms down by your sides.
• Step forward (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel on the ground.
• Keep your chest lifted, back flat, and your glutes and core engaged.
• Push through the heel of your left foot to return to standing, and without pausing, step forward repeating the movement with your left leg.

Continue for 30/45 seconds.

7. Mountain Climbers

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Bring your right knee under your torso to your right elbow. Return to starting position.
• Repeat on the other side, bringing your left leg to your left elbow. Return to starting position. This is 1 rep.
• Start slowly, and start to speed up the move when you feel comfortable, for even more of a cardio challenge.

Continue for 30/45 seconds.

8. Sprawls

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Lower into a forearm plank, starting with your left arm, followed by your right.
• Then, come up in the reverse order—starting with your right arm and following with the left.
• Now that you’re back in the high plank, perform one frogger by jumping your feet outside your hands, keeping your weight in the center of your feet. Drop your butt down.
• Then, jump your feet back out to a high plank and repeat the plank-up starting with the right arm this time.
• If this is too challenging, scale down by doing the plank-up from your knees and walk your feet in for the frogger instead of jumping.

Continue for 30/45 seconds.

9. Panther Shoulder Taps

• Place your hands and knees on the floor.
• Engage your core and while keeping your back flat and your butt down (like you’re in a plank), lift your knees off the floor about 1 to 3 inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position.
• Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can. (“Imagine there’s a drink balancing on your back!” Sims says.) That’s 1 rep.

Continue for 30/45 seconds.

10. Elbow Plank

Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position.

• Start face down on the floor resting on your forearms and knees.
• Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
• Contract your abdominals to keep yourself up and prevent your booty from sticking up.
• Keep your back flat — don’t let it droop or you’ll be defeating the purpose. Picture your body as a long straight board, or planks.

Continue for 30/45 seconds.

11. Burpees

• Stand with your feet hip-width apart, core and glutes engaged.
• Bend your knees and reach forward to place your hands on the floor, shoulder-width apart.
• Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows, so that your chest touches the floor.
• Use your arms to quickly push your body back up while hopping your legs back under your body.
• Explode up, jumping vertically with arms stretched overhead. Land lightly on the balls of your feet with your knees slightly bent, and immediately repeat.

12. Beast Load and Unload

• It is similar to a blast off push-up, but without the push-up.
• “Load the beast” by assuming a modified child’s pose, kneeling on the ground with heels underneath hips, knees slightly flared open, and arms extended in front of you with elbows straight. Let your head fall between your arms, and lift your knees an inch off the ground.
• Next, “unload the beast.” Keeping your elbows completely straight and your knees an inch from the ground, begin to shift your hips forward. Continue to push forward until your shoulders are in front of your wrists. Return to the start to complete one rep.

13. Forward Bend and Toe Touch

• From Downward Facing Dog, slowly step forward to the top of your mat. Stand with your feet shoulder width apart.
• Straighten your legs out as much as you can and let your torso hang down.
• Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
• Hold for 10 to 30 seconds.

14. Standing Quad Stretch

• Stand with your feet together.
• Use your left hand to pull your left foot toward your butt.
• If you need to, put one hand on a wall for balance.
• Squeeze your glutes to increase the stretch in the front of your legs.
• Hold for 10 to 20 seconds.
• Repeat on the other leg.

15. Cat and Camel Pose

• Kneel down on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Round your upper back while pressing your shoulders forward while looking down. This is your starting or cat position.
• Pause, then slightly arch your back while looking up towards the ceiling. Return to starting position.
• Continue for 30 seconds.

16. Child’s Pose

• Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
• Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your forehead on the ground, with your arms extended out in front of you.
• Hold for 10 to 30 seconds.