Even amidst the current COVID pandemic, the end of the Thanksgiving holiday still signals the beginning of a common holiday ritual: exercising after eating all that wonderful holiday food! But due to current circumstances, and with restrictions increasing due to rising COVID-19 numbers, we must adapt while trying to get in that much needed workout. That means that now, more than ever, we can look to home exercise as a way to burn off those calories!
But home exercise comes with it’s own challenges. Obviously, lack of workout equipment is the biggest difference between home and gym. In addition, many are experiencing a time crunch, trying to fit in exercise in between working from home and monitoring virtual learning for kids. But it can be done, and it all comes down to choosing the right home exercises to maximize cardio in an efficient amount of time!
In fact, I’ve actually already outlined three great full-body exercises last month, and guess what? They’re still the best home exercises that I give to all my patients needing an efficient workout at home!
Each exercise by itself is sufficient to get a full-body workout. But, do you want to triple the full-body benefits? Try doing all three as a part of an at-home regimen! As always, if you have any questions about these exercises or are unsure about how to perform them correctly, make sure to consult with your physical therapist beforehand. Stay safe, stay healthy, and get moving!
Dumbbell Wood Chops
Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! Try to aim for 3 sets of 10 for each side to start. As you get better at it, you can increase reps to 3 sets of 15.
Running Man
Are you an avid runner or cycler? When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the same muscles. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you. One minute to a minute and a half burst and you’ll feel the cardio burn!
Split Stance Side Plank with Arm Raise
Planks are always a good choice for working out at home since they are easy to do and great at targeting several muscles at once. With these planks, you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up with your bent arm on that side. Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side.
So the next question that pops up is: how long do I do these exercises for? The best part about all these exercises is that you can set your own time limit based on how much time you have in any given day! Only have 15 minutes available? Set a timer on your phone for 15 minutes and go through each exercise with no more than a 30-second rest in between each. Boom! Exercise goals: completed!
Questions about these exercises? In need of more assistance? Looking for more exercise tips? Don’t hesitate to call or message us! At Complete Physical Rehab, we are here to help you reach your physical goals, no matter what.
Dr. James Pumarada is a licensed Physical Therapist and co-owner of Complete Physical Rehabilitation. With over 19+ years of treatment experience, he is a Sports Therapy Certified physical therapist, focusing on treating and training runners of all levels, and is one of the most sought after vestibular therapy specialists in Elizabeth and Jersey City where, along with his wife, Dr. Asha, they specialize in the treatment of all dizziness, vertigo, and imbalance issues.