Spending quality time inside with friends and family not exactly on the top of your to-do list? The good news: there is plenty of fitness you can do in the privacy of your own home. And a slew of good reasons to fit it in, too. Not only can a sweat sesh help you combat seasonal affect disorder (SAD), according to research, but it can also boost your immune system. Doing them in your own personal space is an excellent opportunity to customize your experience.
Ready to get to sweating? Here, Dan Castillo, founding trainer at GRIT Boxing in New York City, offers up a fun, manageable workout that you can do in your space. At-home workouts are a great opportunity to shift certain furniture to the side and even get extra creative. “I begin thinking about how we can use furniture and apartment or home layouts in novel ways that serve as fun gym equipment.” All you need is a medicine ball and a set of weights.
The warm up
4 rounds without rest, each move for 30 seconds:
- Jump Squat
- Medicine Ball Russian Twist
- Plank Feet Hop
- Push-up
Start standing with your feet slightly wider than hip-width apart with toes turned out. Lower into a squat position. Your butt should be below your knees. Jump up and land as softly as possible.
Start a seated position holding a medicine ball, lifting feet in the air and crossing ankles. Lean back on sit bones, and, keeping the abs tight, twist back and forth from side to side.
Start in a forearm plank, with shoulders directly over elbows. Engage your core, jump both feet together about one foot to the right. Land in a firm plank. Return to start by jumping left again.
Start in a high plank. Keeping your elbows close to your rib cage and lower your body in a straight line toward the floor. Push through your palms back to start for one rep.
The workout
Do: 5 sets
Weight recommendation: Men's weights 25- to 50-pound dumbbells, Women’s 12- to 25-pound dumbbells
Weight recommendation: Men's weights 25- to 50-pound dumbbells, Women’s 12- to 25-pound dumbbells
- 10 dumbbell floor chest press
- 10 dumbbell pull-over
Start on your back, lying flat on floor holding dumbbells in each hand at chest with palms facing thighs, knees bent with feet on floor. Breathe in; press both dumbbells directly above chest. Slowly return back to start for one rep.
Start laying down with arms extended overhead holding one dumbbell by both ends. Pushing lower back into the ground, bring dumbbell overhead and lower down toward hips. Keeping core engaged, return weight to starting position for one rep.
REST ONE MINUTE
Do: 5 sets
Weight recommendation: Men's weights 25- to 50-pound dumbbells, Women’s 12- to 25-pound dumbbells
Weight recommendation: Men's weights 25- to 50-pound dumbbells, Women’s 12- to 25-pound dumbbells
10 dumbbell deadlifts
10 bent-over rows
Stand with your feet slightly wider than hip-width distance, holding dumbbells in front of your thighs with your palms facing in. With a slight bend in your knees, push your hips back and slowly slide the weights down your legs toward the floor. Keeping your spine straight, push through your heels to return to start for one rep.
Stand with your feet slightly wider than hip-width distance, holding dumbbells in front with your palms facing each other. Hinge forward at the hips, keeping a flat back, dumbells now in front of knees. This is your starting position. Row dumbbells up toward chest, then return to start for one rep.
REST ONE MINUTE
Do: 5 sets
Weight recommendation: Men's weights 25- to 50-pound dumbbells, Women’s 10- to 25-pound dumbbells
Weight recommendation: Men's weights 25- to 50-pound dumbbells, Women’s 10- to 25-pound dumbbells
- 20 Med Ball Jumping Lunges (10 per leg)
- 20 Alternating Renegade Rows
- 20 Forearm Plank Alternating Hip Taps (10 per side)
Start holding your med ball with your feet together. Step forward into a right forward lunge, with both knees at 90 degrees. Push through both feet to propel up into the air, then land back in a lunge position. Repeat 10 times total, then repeat for 10 reps on opposite side.
Start in a push-up position, resting your hands on the grips of the dumbbells underneath you. Push one dumbbell into the floor and row the other one, pulling it to your side. Return to start for one rep; repeat on the opposite side.
Start in a forearm plank position, shoulders directly over elbows. Engaging through the core, tap your right hip down toward the ground, then return to start. Repeat on the opposite side for one rep.
