Keep Your Body Moving Indoors with the Peace Naturals™ Home Workout Guide

Apr 3, 2020 | Nest News, Peace News

Being indoors for long periods slows us down. Our bodies thrive on movement. Without a studio or gym available, exercising indoors sounds unrealistic. But, working out from home doesn’t have to feel like a chore. 

 Studies show that the human body requires at least 30 minutes of activity five days a week. While most of us are still confined to a desk, being active in your workspace is one of the only few options left. Thankfully, we found a workout that is perfect for a home of any size. Try out our helpful workout guide and make your workday a healthy one.

 

Dynamic Warm-Up

 

To prepare your muscles for every workout, it is crucial to practice a warm-up before exercise.
 

Skipping

With or without a rope, try skipping. You can also jog on the spot if you’re more comfortable: (3-5 minutes)

Leg Swings 

leg swings

Do this exercise in a back and forth motion, moving one leg from one side to the other: (15 seconds each direction) 

 

Arm Swings 

arm swings

Spread your arms wide and swing them in a clockwise motion. Once finished, repeat the motion counterclockwise: (15 seconds each direction)

 
Frog Stretch


Cat-Cow Stretch 

cat cow stretch
Arch your back and angle your neck upwards. You should feel some stretching in your neck muscles: (20 seconds)

Neck Rotations 
neck rotations
Turn your neck left and right. Once you’re finished, rotate your neck in a circular motion until the time is up: (15 seconds each direction)
 
 Foam Rolling
thoracic extension stretch
If you have a foam roller, use it on your upper back, glutes along with the front and back of your legs. 
 

Exercises

 

Bodyweight Squat

body weight squat
Place your hands in front of you to create a sense of balance. Keep your back straight and lower your knees to the ground. Keep repeating once you’ve reached your last rep: (3 sets of 20 reps)

Lateral Raises
lateral raises
Instead of using a weight for this exercise, try using a resistance band. Place it under your feet and remember to hold this position to flex your arms: (3 sets of 15 reps) 

 

Bulgarian Split Squat

bulgarian split squat
Drop your knee close to the ground and raise it back up. Use your couch or a stability ball to elevate your back foot: (3 sets of 15 reps each leg)
 
 Push-Ups
push ups
Use your couch for a bit of added elevation. Keep your legs straight and be sure to keep your positioning intact: (3 sets of 15 reps)

 

 

Stationary Lunge

stationary lungeTake one step forward and drop your extended leg’s knee to the ground. Once you’ve completed the motion, repeat the same step with your next leg: (3 sets of 15 reps each leg) 

 

Bent Over Rows

bent over rows
Grab a resistance band for this exercise and place it under your feet. As you pull your arm up, you should feel a slight tension in your upper back: (3 sets of 15 reps)


Glute Bridges 

 

glute bridges

Lay your back flat on the floor with your knees facing upward. Thrust your groin forward and hold the position, you’ll feel a slight tension in your glutes: (3 sets of 20 reps)

 

Side Plank

side plank
Prop your body up and use your forearm and elbow for support. You’ll need to hold this position for as long as 20 seconds for each set: (3 sets) 

Superman

superman stretch

Lay on the floor with your stomach touching the ground. Extend your arms and legs so that your stomach balances the rest of your body: (3 sets of 15 reps)
 

Cool Down/Static Stretching 

Stretching after your workout is important. You can reduce your soreness and increase your flexibility. We recommend holding each position for at least 45 seconds.

 

Hamstrings

hamstringsAngle your leg on an elevated surface or grab each leg and bend and hold until you feel a bit of tension.

Neck Rotations
Similar to the neck rotations stated earlier. Try repeating this stretch to loosen your neck muscles after the workout.
 

Abs

abs
Lay flat on the ground and tilt your head up in constant motion. Your core will do most of the work. 
 
Shoulders
shoulders
Spread your arms and widen your legs. Using your right hand, try to reach towards your left foot. Once finished, switch to your left hand and try to reach for your right foot. Continue this stretch by alternating your hands.

Glutes
glutes
Lay flat on the floor and raise your legs. While keeping your back straight, lift one of your legs and pull the left side of your ankle towards your knee. Once finished, switch legs and resume the same position.
 
Whole health is our dedication here at Peace Naturals. To learn more ways you can stay healthy this season, be sure to visit The Nest for more updates and follow us on Twitter!

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