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Workout From Home (WFH)

Updated: Dec 2, 2020

EASY WORKOUT AT COMFORT OF YOUR HOME!


Core Home Workout Moves

Sit-Ups

Basic, but effective. Aim for 20 to start, and work your way up to 50 once you’re a pro. Do not tuck your feet under a chair or table for assistance, to get the maximum effect.


Crunches

These bite-sized versions of the whole enchilada isolate smaller, deeper abdominal muscles in their motion. Shoot for three sets of 20.


Bicycles. Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.


Planks. Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.


Lower Body Home Workout Moves

Squats. Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced/Dad version: do these with your kid on your back.


 Lunges. This is the best quad toner in town. Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.


 Squat Jumps. Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.


High Knees. Jog in place for one minute, lifting each knee as high as you can.


Calf Raises. Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.


Cardio Home Workout Moves

Jumping Jacks. Time to get your heart rate up. Making sure to raise your hands over your head each time, and keep the cardio going for at least one minute.


Burpees. Get from a perfect plank to a jump with the hands in the air and back again as fast as possible. Start with 10 and work up from there.


Upper Body Home Workout Moves

Push-Ups. Drop and give us 20. Let your child sit on your butt for extra weight resistance.


Dips. Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.


Dead Lifts. A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.


Julia Savacool, Fatherly. 2020




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