Many citizens would continue to spend much if not all, of their time at home because of the stringent social distancing measures put in place to restrict the dissemination of COVID-19.
If you’re used to biking or commuting for mobility and participating in recreational activities, self-isolation means fewer chances to be physically involved. However, the home setting provides enough opportunities to be sedentary, which is similarly concerning (sitting or reclining).
Though self-isolation is important, our bodies and minds do need exercise to work properly, avoid weight gain, and maintain good spirits through these trying times. Indoor fitness/workout can help us maintain a strong immune system, making us less vulnerable to infections and their most serious consequences, as well as better able to recover from them.
You can do bodyweight and aerobic workouts without paying more for a gym subscription even though you are living in your condo. Even though exercising is beneficial to our physical wellbeing, many people are unable to exercise due to their busy schedules. This is not, however, a sufficient excuse for you to ignore exercise, especially during COVID-19!
If you live in a condo, you’re probably aware that it has a gym as one of its perks, but you probably don’t need it. And if you don’t have access to a free condo gym, or if you don’t want to use it for any reason, working out in your condo is still a viable option. To begin exercising, you don’t even need to invest in pricey equipment or weights.
All you’ll need is a little room, some furniture from your condo, the exercises listed below, and a strong commitment to exercising regularly.
BODYWEIGHT EXERCISES ARE IDEAL
Before we get started with the list, you should know that you’ll be mostly dealing with your body weight. This is perfect for newcomers.
You won’t have to spend much money on bodyweight exercises because they don’t need any special equipment. If you like, you can invest in a yoga mat or an exercise ring, but they’re not needed. They’re simply useful. Much of the drills are simple enough that you won’t need an instructor to supervise them; however, they can be changed to become more complex, even though you’ve done them before.
IT SHOULD ALWAYS BE A WHOLE-BODY WORKOUT
Another factor we considered when creating this simple list of activities to try in your condo was that it had to be holistic. It must have exercised with all of the main muscle groups.
This way, rather than focusing on anything unique, you’ll be able to achieve general practical power. Because of the essence of their sport, athletes usually place a higher priority on some muscle groups than others. However, for the majority of individuals, a well-balanced regimen that strengthens all of the main muscle groups is optimal.
TIME TO WORKOUT
It’s time for the workout now that we’ve completed the preliminary work. Any of you have most likely seen, seen, or done some combination with most of these topics.
They’re famous because they’re effective. However, they can be scaled to higher intensities, so if any of these are too simple for you, consider the tougher versions. You don’t have to do them all at once. You should only do one or two if you don’t have the opportunity. If you just have 15 minutes in your hectic schedule, do 50 pushups and squats before leaving in the morning. Do 30 of each if you have even less time. It’s crucial that you follow up with them.
So, here’s a list of fantastic body-weight workouts you can do from the comfort of your condo.
INDOOR WORKOUT ACTIVITIES YOU CAN TRY THIS 2021
1. JUMPING JACKS
You’ve either seen that before or watched someone else do it. Jumping jacks are a perfect way to start your workout because they are simple to do and need little room. Shoulders, ribs, thighs, and core muscles are the muscles being targeted. This is mostly used as a warm-up, so the muscles will not be overworked, and you will be doing a high number of reps. Do three sets of 30 reps each (total of 90 reps). It’d be fantastic if you could complete 50 reps per set.
2. THE PUSH-UP
Push-ups are easy to pick up but difficult to master. Because of the muscle groups
they hit and how easy they are to do, they’re a staple in every home fitness program.
Push-ups often come in so many different variations that they will still be intimidating, regardless of the fitness level. The best part is that they can be performed at any time and in any place. If you don’t think your neighbors would mind, you can do this on the floor, against your bed, in the living room, or even in the condo corridor.
Start by doing pushups at an angle if you’re having trouble doing them on the concrete. As a result, you can back off from the bed’s edge or a ledge. Push-ups performed at an angle remove a small amount of weight, making them simpler. However, proper etiquette must be observed.
3. THE SQUAT
The squat, like the push-up, is a perfect lower-body workout and you can do it almost anywhere. It’s also a very practical motion that engages lower-body muscles that we’ve used our whole lives.
Squats are a low-impact workout that can be done in the privacy of your condo. These strength drills are simple to do and do not require the use of any gym equipment. Stand tall with your feet hip-width apart to do the air squat. Maintain a side-to-side position with your arms. Bend your legs slowly as you raise your arms in front of you. Ensure that your elbows do not extend to your heels. As a result, the majority of people should gain a lot from this exercise. Complete 15 reps.
4. BENCH DIPS
People who want to exercise their arms will benefit from this exercise. It’s easy to do, and you can stand on just about anything with a solid horizontal floor. This can be done with tables, chairs, and, of course, benches. A chair with a secure hand holder or assist may also be used.
5. MOUNTAIN CLIMBERS
Like jumping jacks, this is mostly a fitness workout. It’s not only fantastic for keeping the pulse rate up, but it’s also a good lower-body workout. You can begin by sitting on a low bench, as seen in the video, to make it simpler. It’s much cooler if you can complete these exercises without difficulty while lying flat on your back.
Both the heart and leg muscles are strengthened by the mountain climber routine. Straighten your arms with your palms on the yoga mat as you start from a planking stance. Bring your left foot in front of your chest. Extend your right leg behind you. As if you’re descending a steep incline, jump and swap legs. 15 reps completed You can take 5-second breather breaks in between.
Lunges are excellent for the legs and are both simple and difficult to do. If you’re not used to legging exercises, you’ll experience the burn with these. Lower-body exercises such as lunges and squats are important. Walking lunges should be done if you have a little extra room in your condo. Instead of moving yourself down to your initial spot, force yourself upright and walk forward with your other foot. It seems that the walk is exaggerated. A stationary lunge works the quadriceps, hamstrings, and glutes. Keep the shape in your possession at all times.
7. GLUTE BRIDGE
Through a bridge, you will trigger your heart and posterior chain (a fancy word for your backside). As a warm-up, this is an excellent workout. On the floor is the safest place to do these. You can do them in bed, but they won’t be as effective unless it’s a particularly difficult one. You can do them on the bare floor or a yoga mat or a big towel if you like.
8. THE PLANK
Planking is a core-strengthening movement that is easy to do. It’s easy to do in small rooms, such as the bedroom in your condo house. Roll-off the yoga mat and into a push-up stance to do planking. With your elbows below your knees, place your hands on the deck. When holding your back straight, place your toes on the mat. 30-60 seconds is a good time to hold your breath.
9. SIDE-LYING HIP ABDUCTION
You may not consider strengthening your hip muscles until they begin to annoy you, but do so!
This is particularly true if you sit for long periods. It would be very helpful to counteract this with hip-targeting exercises.
10. BIRD DOG
The Bird Dog pose is an easy-to-scale full-body move that involves balance and stabilization. If you’re a novice, start with this edition.
You will improve your strength and endurance by doing step-up exercises every day. Place your right foot on a raised surface and your left foot on the ground when standing on a bench. Changing your feet on the bench by jumping and switching your feet on the bench by jumping and switching your feet on the bench by On either hand, aim for 15 reps.
In a condo, yoga is an excellent form of exercise. To fit your body for stretches, you just need a small room, a yoga mat, and soothing music. Muscle development, improved blood flow, and versatility are some of the advantages of yoga.
Start with a dolphin pose in a straight-arm plank if you’re a novice. Your knees and shoulders should be straight back, and your tailbone should be pointed up to the ceiling. With your arms spread wide, press your shoulders against your thighs. Take ten deep breaths and hold them for ten minutes.
Adults should do 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, according to the US Department of Health and Human Services. In the condo gym, you can run for 20 to 30 minutes or lift weights for 10 to 15 minutes. Doing Pilates in your bedroom is a viable option. For a Pilates workout, what you need is a mat, much as for yoga. This exercise regimen will help you relieve lower back pain, increase stamina, and develop muscle function. Pilates is a movement that is recommended for senior citizens.
14. TAI CHI
Low-impact drills should be carried out in the privacy of your condo. For an energy boost, do tai chi first thing in the morning. This ancient Chinese practice, also known as “meditation in action,” decreases tension, discomfort, and improves stability and equilibrium. For fresh air and sun, you can do tai chi for 10 to 15 minutes in your living room or on your balcony.
You have the option of keeping your fitness targets at your place. TRX (total-body resistance exercise) is a form of resistance exercise that involves the whole body. This is a strap suspension mechanism that focuses on bone and muscle strength. Fix the straps to the ceiling and stream TRX workouts to your tablet or mobile. Even a 10-minute TRX workout will benefit the body significantly.
If you plan to do these, try to set aside 30 to 45 minutes three to four days a week. When they’ve been second nature, work your way up to doing them every day. It is suitable to do in a condo where you can move freely without going out at your place.
Keep in mind that there is no one-size-fits-all answer on how much of both you can do. The ones mentioned above are merely suggestions; you can do more or less based on your skill level. But, of course, without losing structure, try to drive yourself to the limit. You can exercise in the morning if at all necessary so that you can complete your workout and get on with your day. However, any other time of day when you have the sparest time is appropriate.
What matters is that you want to do so and remain inspired. This will be challenging at first, but they will get simpler with practice. Hold yourself at a condo home, stay healthy, and exercise regularly.