Written by Kyle Minshaw, Campus Recreation Strength and Conditioning Training Coordinator, and Hattie Roberts, Campus Recreation Graduate Assistant for Group Fitness
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Participating in workouts at home is a great way to relieve stress, relax your mind and get your body moving. When the weather starts to get colder, it might not be ideal to take a trip to the gym. Here are some tips and full-body workout plans for you to engage in a safe and effective home workout.
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Be sure to wear athletic shoes when exercising at home. This step is important for your protection because the shoes help you perform the movements correctly. Play your favorite jams to create a stimulating space and atmosphere. Reach out to a friend or roommate to see if they’d like to join. Have water ready to stay hydrated throughout your workout. When performing the exercises on the floor, use a mat, blanket, or soft surface for additional support. Finally, find an open space to perform the exercise and put any items to the side as they can become potential tripping hazards.
Heating
Not only is a proper warm-up important when it comes to getting everything out of a workout, but it also helps prevent injury.
| a movement | time |
|---|---|
| Your place is a secret | 30 seconds |
| jumping jacks | 30 seconds |
| high knees | 30 seconds |
| Toe taps on a fixed object | 30 seconds |
| butt kicks | 30 seconds |
| skaters | 30 seconds |
| Arm circles (forward and backward) | 30 seconds each way |
| Hamstring curls | 30 seconds |
Option #1: Body weight exercise
| Practice | groups | actors |
|---|---|---|
| 3 | 10 | |
| 3 each side (6 total) | 10 each group |
| Practice | groups | actors |
|---|---|---|
| 3 | 10 | |
| 3 | 10 |
| Practice | groups | time |
|---|---|---|
| 3 | 30 seconds | |
| 3 | 30 seconds | |
| 3 | 30 seconds | |
| 3 | 30 seconds |
Option number 2: back exercises
| Practice | groups | actors |
|---|---|---|
| 3 | 10-12 | |
| 3 | 10-12 | |
| 3 | 10-12 | |
| 3 each side (6 total) | 12-15 per group | |
| 3 | 12-15 | |
| 3 each side (6 total) | 10-12 per group | |
| 3 | 10-12 | |
| 3 | 30-40 seconds |
stretch
Stretching at the end of your workout can help boost your flexibility, reduce your risk of injury, and reduce muscle tension in your body.
| stretch | time |
|---|---|
| Quadriceps muscle stretch | 16-20 seconds for each arm |
| Hamstring stretch | 30 seconds for each arm |
| Cat and cow | 16-20 seconds |
| Full body stretch | 16-20 seconds |
| lateral stretch | 16-20 seconds per side |
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