Work From Home Workout

Due to the COVID-19 epidemic, countless people are working from home, gyms are closed, and fitness classes are canceled indefinitely. While this presents an opportunity to binge-watch shows and catch up on chores, it’s not ideal for people who are hoping to stay in shape.

In previous blog articles, we’ve provided a wealth of suggestions on how to exercise at work. Since a lot of these moves can be just as effective in your living room, here’s a quick list to check out:

• 10 Exercises to Do at Your Stand Up Desk
• Top 5 Abs Workouts for Your Desk
• 5 Best Desk Exercises Using a Ream of Paper
• 5 Best Desk Yoga Stretches
• 10 Best Stretches and Office Exercises to Do at Your Desk

For this article, we’ll focus more closely on how to exercise at home. What this means is:

• We’ll make the assumption that you don’t have a lot of exercise equipment lying around, so we will prioritize working out with your own body weight.
• We’ll include some exercises that could probably seem weird to do at your office but are fine to try in the privacy of your house.

For best results, make be sure to make the most of these exercises by using a stand up desk or standing desk converter in your home office.

 

Home Office Workout During the Coronavirus Epidemic

1. Plyo Jacks

This exercise combines a jumping jack with a squat for both a strength and a cardio challenge.

1. Start with 20 normal jumping jacks to warm up.
2. On the 21^st repetition, when you land with your legs apart, bend at the knees and squat down until your thighs are parallel with the floor.
3. Pop back up to end the move.

Goal: 50 jumping jacks total (20 standard and 30 with squats)

 

2. Skaters

This exercise mimics the motion of a speed skater for an effective exercise.

1. Start by standing with feet hip-width apart.
2. Start with a short jump to the left.
3. When your left foot lands, reach your right hand toward your left foot while kicking your right foot out behind you and left of your left foot.
4. Jump to the right.
5. When your right foot lands, reach your left hand toward your right foot while kicking your left foot out behind you and right of your right foot.

Goal: 50 reps.

 

3. Standard Hip Hinge

This exercise is great for working what trainers call your “posterior chain.” Pay extra attention to using good form for maximum effectiveness.

1. Start by standing with feet hip-width apart.
2. Keeping your back straight, bend your knees about 20 degrees.
3. Push your knees out to the side so they are above your feet.
4. Hinging only at the hips, push your hips straight back while reaching your arms forward as a counterbalance.

Goal: 20 reps

 

4. Single-Leg Hip Hinge

This variation of the standard hip hinge improves your balance while working additional muscles.

1. Start by standing on your left leg with your right leg a few inches off the floor and slightly behind you.
2. With hand on your hips and back completely straight, hinge forward at the hips.
3. Swing your right leg backward as a counterbalance.
4. Hold for a moment, then swing up to standing.
5. Follow the same steps on the opposite side.

Bonus Challenge: End the rep by raising your knee to waist level.

Goal: 20 reps on each side

 

5. Side Lunge

This exercise builds power in the quads, hamstrings, and glutes while also challenging your balance.

1. Start by standing with feet hip-width apart and hands on your hips.
2. Keep your back straight, left leg straight, and left foot planted for the entire move.
3. Take a big step to the right with your right foot.
4. When your right foot lands, bend at the right knee until your right thigh is almost parallel to the floor.
5. Push off your right foot and pop back up to standing.
6. Follow the same steps on the opposite side.

Bonus challenge: When you pop back up to standing, lift your knee up to waist height.

Goal: 20 reps on each side

 

6. Front Lunge

This move is a classic lower body exercise that (among many other things) strengthens the muscles around your knees for stability.

1. Start by standing with feet hip-width apart and hands on your hips.
2. Keep your back straight for the entire move.
3. Take a step to the front with your right foot.
4. When your right foot lands, slowly drop your body straight down until your left knee almost touches to the floor.
5. Push off your right foot and raise back up to standing.
6. Follow the same steps on the opposite side.

Goal: 20 reps on each side

 

7. Backward Lunge

This move is just like the front lunge but starts by taking a step back.

1. Start by standing with feet hip-width apart and hands on your hips.
2. Keep your back straight for the entire move.
3. Take a step backward with your right foot.
4. When your right foot lands, slowly drop your body straight down until your right knee almost touches to the floor.
5. Push off your left foot and pop back up to standing.
6. Follow the same steps on the opposite side.

Goal: 20 reps on each side

 

8. Front Plank

While you might not feel comfortable getting on the floor in your office, this move can easily be done at home.

1. Prop yourself up on your toes and forearms, keeping your elbows directly underneath your shoulders.
2. Straighten your spine and legs so that your entire body is parallel with the floor.
3. Hold the position.

Bonus Challenge #1: Alternate lifting each leg off the ground, setting it down, then raising the opposite leg.

Bonus Challenge #2: Alternate lifting each arm off the ground, reaching forward, setting it down, then raising the opposite arm.

Goal: 30-60 seconds

 

9. Side Plank

If you’re up for more core work, this variation works your sides.

1. Prop yourself up on your right hand and right foot, keeping your hand directly beneath your shoulder.
2. Straighten your arms, legs, and torso so that your body makes a cross.
3. Hold the position.
4. Follow the same steps on the opposite side.

Bonus Challenge #1: Try the exercise resting on your elbow.

Bonus Challenge #2: Raise your upper leg so that it is parallel with the floor.

Goal: 30 seconds per side

 

10. Frog Crunches

This floor exercise is effective because it isolates your abdominals.

1. Lie down on your back and place your feet together so that your legs form a diamond shape.
2. Reach your arms straight out so that they are perpendicular with the floor.
3. Using your core and keeping your neck straight, lift your torso and head a few inches off the floor.
4. Hold for a moment, then slowly lower down.

Goal: 20 reps

 

11. Knee Pushups

Strengthen your triceps, pectoral muscles, shoulders, and more with this classic exercise.

1. Lie on your stomach with your feet lifted slightly off the floor.
2. Maintain a straight line from your knees through your head.
3. Push with your hands to raise your torso until your arms are straight with a slight bend at the elbows.
4. Slowly lower back down and repeat.

Bonus Challenge: Do standard pushups off your toes.

Goal: 20 reps

 

We hope you find these home office exercises helpful. And for maximum health and productivity, choose a stand up desk or standing desk converter from Stand Up Desk Store!