As gyms begin to reopen amidst the easing of COVID-19 closures, many fitness fans may still turn to online workouts to get in a sweat session at home and maintain social distancing. Franklin Antoian, a Delray Beach trainer and founder of iBodyFit, has long provided virtual workouts to his clients. Here, he provides words of advice for how to get motivated and be successful during at-home workouts.
1. Anything is better than nothing. Even a 15-minute treadmill walk or a quick body-weight workout each day can keep the weight off and your heart strong.
2. No equipment, no problem. Some of the best athletes train with just body weight.
3. Do something you enjoy. If you really do not like the treadmill, try jumping rope for cardio.
4. Mix it up. If you have always wanted to try yoga but are uncomfortable in a studio setting, try some yoga poses in the privacy of your home.
5. Create a gym circuit in your home. Structure a workout with 10 to 15 of your favorite at-home exercises using any equipment available—some resistance bands, dumbbells, or mini bands. Perform one set of each exercise for 60 seconds each.
6. Challenge yourself to stay motivated. Keep track of your workouts and aim to beat your reps, sets, or time every week or month.
7. Focus on your goals. Just because you are training at home doesn’t mean you should neglect your goals. If you would like toned arms, legs, abs, etc., be sure to include exercises that will train these muscle groups.
8. Don’t overdo it. Some body-weight or at-home exercises can be more challenging than gym exercises. Know your limits and err on the side of caution.
Elbow plank with toe tap: From an elbow plank position, lift your right leg up as high as possible while keeping your leg straight. Lower and repeat using left leg.
Side lunge to balance: Step to your right, lower your body toward the floor by bending your right leg, push off your right leg, and balance on your left leg. Repeat on other side.
Half squat/arm raise: Bend your knees slightly, raise both arms above your head, arch your back, lower, and repeat.
Crossed-leg crunch: Lie flat on your back, bend your knees, lift your legs up, cross them, and perform a basic crunch.
Push-up to star: From a push-up position, rotate your upper body to the right, and point your left arm toward the ceiling. Lower back to a push-up position and repeat on other side.