This document provides easy exercise options that can be done at home without equipment during the COVID-19 pandemic. It recommends cardio exercises like running, jumping jacks, and using a treadmill if available. For lower body, it suggests bodyweight squats and lunges, optionally holding a child during squats. Upper body exercises mentioned include push-ups, which can be modified for different skill levels, and chair dips using the edge of a chair. The exercises are divided into sections for cardio, lower body, and upper body and can help people stay active when gyms are closed.

1. Easy
Exercises To
Do At Home
Roger Stanmore

2. If you’re stuck at home during the
COVID-19 pandemic you’re likely
looking for ways you can keep up with
your workouts. Gyms all over the
country are closed, and even if they are
open, you may not feel comfortable
going back at this point in time. Luckily,
there are plenty of ways you can work
out in the comfort of your own home
and you typically don’t even need
equipment to do so! Here are a
few great and easy exercises you can
while you’re stuck at home.

3. Cardio is always easy to do from the
comfort of your home. Running is a
great way to stay fit, and if you have
a treadmill in your house you can use
that. If it’s nice out, most locations
allow residents to go outside for
exercise so that’s an option as well. If
you aren’t a fan of running, another
great option is jumping jacks. Jumping
jacks are great for getting your heart
rate up and are easy to do as well.
Make sure your hands are raised over
your head for every rep and keep it
going for at least a minute.
CARDIO

4. A lot of lower body workouts are simple to
do at home or outside, and many don’t
require equipment but can still get a benefit
from using it. One of the most basic
workouts would be squats. You’ll want to do
two sets of 10, and if you have kids you can
try putting one of them on your back while
you do them to increase intensity. Another
popular lower body exercise would be
lunges. You start with your feet parallel, and
then take a large step forward with one of
your legs. Make sure you land with your
knee bent over your toes, and then allow
your back knee to drop down toward the
floor while swinging your opposite arm
forward for balance. After this you’ll return
to standing and do the other leg.
LOWER BODY

5. Many upper body workouts require using some
sort of equipment, such as deadlifts. Luckily,
there are a few that don’t require any
equipment, and if they do you can likely use
something that is found in your home. The
most common upper body workout would be
push-ups. These can be tough for a lot of
people, but there are plenty of ways you can
adjust them for your skill level and still get the
workout you want. You can also try doing chair
dips, which involve holding the front edge of a
seat while your butt is suspended in front of
the seat and your arms support your weight.
You then simply dip your body, and you’re
doing chair dips!
UPPER BODY

6. THANKS!
Website: RogerStandmore.com
Twitter: @Roger_Stanmore
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