Gym Closed? Try These 7 at Home Work-Outs!

Snowed in and can’t make it to the gym? Here are 8 exercises for a total body workout that you can do from the comfort of your own home with virtually no equipment.

Side lying hip abduction:

While lying on your side, slowly raise up your top leg towards the sky. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body. Perform 3 sets of 10 to 15 repetitions. 

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Squats:
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Stand with feet shoulder width apart and toes pointed forward to slightly turned out. Bend knees and lower buttock towards floor keeping your back straight and bending at your hips. Perform 3 sets of 10 to 15 repetitions. 

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Good mornings:

​Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide. Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward. Return to standing, squeezing your glutes when you are upright. Perform 3 sets of 10 to 15 repetitions

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Calf raises off of a step:

​While standing on the edge of a step with your heels off the back end of the step, raise up on your toes as you raise your heels and body upward as shown. Perform 3 sets of 10 to 15 repetitions.

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Push ups:
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Select one of the above push ups based on your ability. Perform 3 sets of 10 to 15 repetitions.

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Superman:
W’s
Lie with your chest down on the floor. Put your palms on the ground on either side of your chest in line with your head. Squeeze your gluts and lower back to raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what looks like a 'W' shape when you lift them. Perform 3 sets of 10-15 repetitions.

Superman:
​Y's
Lie with your chest down on the floor, reaching your arms out in front of you to form a 'Y' shape. Squeeze your glutes and lower back to raise your arms and the top of your chest off the floor. Perform 3 sets of 10-15 repetitions.

Plank:
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While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Hold this position for 60 seconds and repeat 3 times. If you are unable to maintain a straight spine for the full 60 seconds, you can either start with less time per set or try a plank from the kneeling position seen below.

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​By: Dr. Josh Hammond, PT, DPT