“COVID-19 Best 12 Workouts you can do at home to stay in good health”

29-06-2020 WORK FROM HOME BY: MR. SHASHIDHARA A. KELLUR VSKUB 1

To combat with Covid-19 the worlds are borders and putting their
citizens under lockdown as labeled by World Health Organization
(WHO) as a pandemic, the outbreak of coronavirus is such that it's
spreading like a wildfire and we are still clueless about how to get
cured of it. This is the most crucial time for us to stay at the best of
your health, I brings you some simple but effective home workouts to
kick start your day “Stay Home, Stay Healthy & Save Lives”!

The best way to stretch your body before you get into
Warming-up exercise.

March With Arm Circles
The best way to warm-up your
body before you get into some serious
work is march with arm circle.
➢ March in place, bringing your knees
to the height of your hip, while
circling your arms backward for 30
seconds, then forward for 30 more
seconds.
➢ All you need to do is find enough
space and get set go. Go for 3 sets of
30 second each.

1. Jumping Jacks
The best way to warm-up your
body before you get into some serious
work is Jumping Jacks.
➢ The trick is simple, spread your
legs and shoulders apart as you
jump with hands touching
overhead.
➢ Then return to the same position
with arms on the side.
All you need to do is find enough
space and get set go. Go for 3 sets of
10 each.

2. Arm Circles (Warm-up)
➢ Stand straight with your arms by your
sides.
➢ Lift your arms laterally to the shoulder
level, with the palms facing away.
➢ Start circling your arms in the forward
direction without bending or flexing
your elbows.
➢ Complete 10 reps and then circle your
arms in the opposite direction for 10
reps.
Do 3 sets of 10 reps.

3. Push-Ups
This might look like the easiest exercise to you but if your posture goes wrong, you will get
an injury. For making the most of it, make sure your technique is right.
➢ Align your shoulder, spine, and hips.
➢ Position your hands shoulder-width apart (a little wide).
➢ Bend your elbows and lower body toward the ground.
➢ Make sure your elbows are at a 45-degree angle to your body.
Start with 3 sets of 5 each and increase the limit accordingly. If this is something you are an
expert at, you already know the drill.

4. Cobra Pose
Easy but very effective.
➢ Lie on your front with the hands-on side.
➢ Place your hands (palms) down on the ground beneath your shoulders.
➢ Lift your chest straightening your arms.
➢ Gaze upwards for 20 seconds holding the position and feel the stretch on your abdominal
and chest.
Repeat the same for 8 times in three sets.

5. Wall Sit
This might look like a no-brainer, but it actually takes real hard work and effort.
➢ Find a wall in the house where you can lean on.
➢ Sit against it as if it’s a chair with your legs at 90 degrees.
➢ Stand still in the position and hold. Back straight, stay in that position for three minutes.
You will soon feel the burn. Once you get used to it, increase your time. Do it three times in the
set of three.

6. Triceps Dips
This one is a real deal.
➢ Sit on the edge of a chair holding and grip the Flore.
➢ Place your feet out in front of you.
➢ If a starter bent your legs, experts hold your legs straight.
➢ Now lower your elbows to a 90 degree and go back to the same position.
Repeat in 10 times each in the set of 3.

7. Sit-Ups
Core strength is important at this time.
➢ Lie on your back on the floor.
➢ Bend your legs and place feet firmly on the ground. Get this part right to see the best results.
➢ Cross your hands and put it behind your back. Make sure you are not pulling your neck.
➢ Bring your upper body touching your chin towards your knee.
Follow it 8 each in sets of 3.

8. Elbow Plank
Core strength is important at this time
➢ Start in a high plank (aka push-up) position.
➢ Bend your elbows and rest your weight on your forearms instead of your hands.
➢ Your body should form a straight line from your shoulders to your ankles.
➢ Brace your core as if you were about to be punched in the stomach.
Hold for 30 seconds to 1 minute.

9. Side Plank
Core strength is important at this time
➢ Lie on your left side with your knees straight.
➢ Prop your body up on your left elbow and forearm, feet stacked.
➢ Raise your hips until your body forms a straight line from your ankles to your shoulders.
➢ Brace your abs and breathe deeply for the duration of the exercise.
Hold for 30 seconds to 1 minute.

10. Wall Push-ups
Wall push-ups are great arm toners. They work
on the shoulders, lats, biceps, and triceps.
➢ Stand in front of a wall, about 1-2 feet away.
➢ Raise your arms and place your palms on the
wall, slightly wider than shoulder-width
apart. Your fingertips should point up.
➢ Keeping your legs stationary, bend your
elbows, and bring your chest and chin close
to the wall. This is your starting position.
➢ Take a deep breath, exhale, and push the wall
until your elbows are slightly bent, and your
chest and chin are away from the wall.
➢ Inhale and go back to the starting position.

11. Plank With Leg Lift
This exercise is the opposite of the reverse plank leg lift. It is a great core exercise and Get
into a plank position, hold your core up, keep your elbows right below your shoulders.
Keep breathing.
➢ Lift your left leg off the floor. Keep the leg extended, and hold it in this position for 3
seconds.
➢ Lower your left leg and raise your right leg off the floor. Hold it there for 3 seconds and
lower it.

12. Spiderman Push-Up
This move works on your biceps and triceps along with the glutes.
➢ Start in the plank/push-up position. Keep your abs tight and involved.
➢ Extend one hand out to the side, reaching as far as you comfortably can, lift your leg.
➢ Bending your elbows, go down in a push-up, bending the leg and touching the knee to
the elbow at the same time.
➢ Beginners, or those who cannot balance while lifting their leg completely, should bend
the knee and put the foot near the hand and do the push-up.
➢ Return to the original position and do it on the other side.
Do 3 sets of 10 reps

End of the Session do some Stretching Exercise/Limbering/Cooling down

“COVID-19 Best 12 Workouts you can do at home to stay in good health”

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