QUARANTINE 
WORKOUT & EXERCISES 

Stuck at home? Stay fit even in quarantine!

 

With COVID-19 disrupting our lives, gym closures and social distancing are becoming a way of life.  Now, more than ever you must take care of your body... without leaving home!



 At Home Quarantine Workouts & Exercise 
For Women That Want Results From Home! 

With the recent outbreak of the novel Coronavirus, COVID-19, now in particular is a time when we want to be sure to stay healthy, eat right and keep up with our workouts.  But that doesn't mean it is will be easy... I get it!  Between becoming a new home school mom, trying to work remotely and the stress eating that comes from being on lock down, working out can be a difficult task!  If you are typically a gym-workout woman, the thought of working out from home can feel overwhelming.   So, what is a girl to do?  

First, now more than ever, we need to be sure that our basic fitness habits are in place.  Of course we are washing our hands more and disinfecting surfaces like the CDC recommends, but what are you doing to stay healthy on the inside?  It is critical that you keep your water intake up, include lots of fruit and veggies and that you take your vitamins.  Fit Tabs are the ones that I like best and use personally.   
 

Second, it is imperative that you stay on track with nutrition and keep up healthy eating.  Given the number of people cooking and eating at home, there has never been a better time to try out some new healthy recipes and meal prep.

Finally, this is no time to stop working out.  Yes, some of us will be extra busy caring for others and the gym being closed makes things a challenge, but maintaining your fitness routine will help relieve stress and keep you strong.  Here are some of the things that we can do workout-wise to help you get through the next few weeks without loosing momentum in our programs. 

 

Why we must stay Fit in Quarantine...

Strengthen

Home Workout Routine for Weight Loss

Goodness knows, we are all under a great deal of stress right now.  With COVID-19 being so new, there is just so much that we do not know.  How long will this last?  How many people will get sick?  What can we do to protect the elderly?  As the questions pile up, stress builds.  And that kind of stress can take a toll on your body.  According to a Havard study, daily exercise can reduce stress.  "Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you."

Nourish

Full Body Workout Routine

Even though we have seen some empty shelves, we are blessed to live at a time when food is plentiful.  One of the silver linings about living in quarantine is that more people than ever are cooking at home and eating with immediate family.  Now is the time to make smart food choices.  

The truth is, your diet, good or bad can impact your stress levels and your health.  When stress hits us, our bodies releases cortisol, insulin, and ghrelin.  These hormones can increase hunger & spike cravings for sugar and fatty foods.   There is good news though for us trying to stay fit in quarantine... by including an even balance of lean protein, complex carbohydrates and healthy fats, we can balance out those hormones and prevent weight gain.  When the urge comes to snack (since the refrigerator is closer than ever during the day) make sure that fresh fruits and veggies are ready to go.  Have these foods cut, clean and ready.

Quarantine Schedule?

Workout Routine for Women

Many women are waking up to a new reality.  No longer are we rushing off in the morning to drop the kids at day care of school and then heading to the office.  The novel coronavirus has completely upended our regular schedule and routine.  During the first few days, getting some extra sleep and throwing schedules to the wind might feel freeing but very quickly the chaos that ensues can feel even more overwhelming.  If you want to stay fit in quarantine, you absolutely have to get on a schedule.

Scheduling is really just a way of telling time how to behave.   Women that plan their days ahead of time don't just get more done, they have a sense of calm knowing what is ahead.  At a time of so much uncertainty,  following a quarantine workout plan or an at home quarantine workout routine and getting exercise done at home first thing in the morning will get your days off to a strong start.  

Workouts you can do at home in Quarantine...

Below are some of my favorite exercises and workouts that you can do with limited equipment. 

Is Exercising At Home Effective?

Yes!!!  It is absolutely possible to get an effective workout at home.  As long as you are willing to put forth the effort to your workout at home, it can be just as effective as when you head to the gym for your training.  In fact, many women find exercising at home more effective because they avoid the distractions that can happen at the gym, particularly those that are more social.  Have you even walked into the gym ready to workout hard just to be sidetracked by well meaning friends that want to chat?  At home, you can avoid those distrations and really dedicate your time to effectively training.  

Exercises you can do at home in Quarantine...

Looking for exercises that only require bands and body weight?  Mix and match these exercises to put together your own Quarantine Workout Plan for Women

Leg & Glute | Butt Exercises at Home

Ab Exercises at Home

Basic Equipment for working out in Quarantine...

While it is not necessary to have a fully equipped home gym to get results with your quarantine workout plan, having some items will help.  Below are the basic stability ball, small loop bands and large loop bands that I find key.  These are affiliate links, so if you choose to order these items through Amazon, our small family business does get a very small percentage of the profit.  

Stability Ball

Quarantine Workout Equipment

Small Loop Bands

Quarantine Workout Equipment

Large Loop Bands

Home workout bands

Ready to make the commitment for a fully stocked home gym that will give you the best results, check out my article about the best home gym equipment to buy to get fit!

Affordable Home Gym

Julie Lohre

IFBB Pro & Women's Fitness Expert



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