The days get dark early now. Going for a run after work is hard when the sun sets at 4:30 in the afternoon. Plus, with cold and flu season conjoined with COVID-19, gyms again must limit the number of people inside. What to do?

The safest bet is (still) to stay home. Here are six simple exercises to keep you active!

  1. Squat: Use a chair. Focus on putting your hips far behind you and bend at the knees and hips (not at the waist). Keep your weight shifted into the heels.

  2. Lunges: Use a counter or edge of the sofa for balance. Take a step forward and bend at the knees. Keep your trunk upright.

  3. Planks: This will help address core strength. You can modify these by elevating the surface. The higher your shoulders, the easier; the lower you are to the ground, the harder it will be.

  4. Push-ups: Take the same approach that you did to planks. The lower you are, the more challenging these will be. Place your hands wider than your shoulders. Bend at the elbows and shoulder to bring your body weight down.

  5. Overhead press: Use bottles of water for resistance if you don’t have dumbbells. Curl them to your shoulders and then lift them overhead.

  6. Deadlifts: One of the most functional exercises, in my humble opinion, is a deadlift. You can use any weight for this – try two bags of groceries and lift them from the floor. Similar to a squat, shift your weight to your heels. Stick your hips out behind you and keep your back straight. Bend at the hips and knees and then stand up again.

You don’t need gym equipment to lift weights at home. Like with deadlifts, use bags of groceries. Planks and push-ups can progress with increased repetitions or with your head and shoulders close to the ground.

Watch the video series for proper form on each exercise and how to progress!

If you’re not sure where to start or want a personalized exercise program, give us a call today!