Easy Full Body Workout At home

Kasratshala has come up with a short-and-sweet workout routine, which can help you keep both your body and mind sane during this unprecedented time of quarantines, social distancing and shelter-in-place orders at the time of Corona.

You don’t need an expensive gym membership or a class full of fellow exercisers for this smile-inducing, sweat-producing, corona blues-fighting, breath-accelerating workout.

All you need is to make yourself a fun playlist, put your phone in airplane mode, and start getting your body ready for normal life again — because happier days will be here before you know it.

And don’t even think of using quarantine as an excuse: this workout can — and should — be performed in the middle of your busy day in between your work.

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For this quick, easy-to-do routine we’ll go through a fun little circuit, in which we’ll alternate lower body and upper body strength exercises, with a little bit of core work, and a good amount of cardio thrown in for good measure.

Do each exercise for 90 seconds, then rest for 20. At the end of the first round, take a well-deserved one-minute break, before starting a second set.

Five more minutes to spare? Try a final run-through, performing each exercise for 45 seconds each, with no rest in between them.

Squats

workout muri — (All images by Daniel Handal)

Start with your feet hip-distance apart, toes slightly turned out, core muscles engaged.
Bend your knees and push your hips back, as if you were sitting on chair that’s being pulled from behind you.
Trying to maintain your knees behind your toes, sit back as low as you can.
Press through the heels to go back up and squeeze your glutes at the top.

Reverse lunges with hip twist

Stand with your feet parallel, and grab a set of heavy books in front of you.
Take a big step back with your right foot, landing with the ball of the foot.
Try to create a 90-degree angle on your knee joint.
As you step back, rotate your torso towards the left, away from the leg that moved.
Push through the heels to come back to parallel feet.
Repeat, starting with the opposite foot.

Mountain climbers to froggers

Start on a high plank position, hands flat on the floor, shoulders on top of wrists
Engage your core and glutes.
Alternate bringing your right knee towards your right elbow, and left knee toward left elbow, repeating the motion four times on each side (eight total).
Jump both feet next to your hands twice.

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Uneven push-ups

Start on a high plank position, shoulder on top of wrists, and with one hand flat on the floor, the other on a small bench or a stack of books.
As you exhale, lower yourself down, so that your elbows come down to a 45 degree angle.
Inhale as you go back to your high plank.
Switch hands and repeat the same movement with the other hand on the bench.
Optional: do the same exercises, maintaining your knees on the floor, or on a towel that can be better.

Tricep dips

Sit on the edge of a chair, bench or coffee table and keep your eyes by your side
Start with your feet flat on the floor, hip-distance apart.
Position your hands facing down, gripping the seating surface with your fingers
Walk your feet out.
As you breathe in, lower your body towards the floor, hinging at the elbows to a 90-degree angle.
As you exhale, push yourself back up to your starting position.

Inchworm walkout to balance

Stand with with your feet hip-distance apart and keep your arms relaxed by your side.
Maintaining your core engaged,bend forward at the hips and place your palms in front of your feet.
Being careful not to seesaw the hips, walk your hands forward towards a high plank position.
Once your body is parallel to the ground, lift up the right arm with the left leg and lower them slowly, repeat with the opposite side.
Walk your hands back toward your feet and come back up to a standing position.

High-to-low plank

Start in a high plank position, placing your your palms flat on the floor, keeping the shoulders above the wrists.
Your feet should be a little wider than your hips.
Keeping your core and glutes engaged, lower the elbows onto a forearm plank.
Follow the pattern: right elbow, left elbow, right hand, left hand; left elbow, right elbow, left hand, right hand.

Full crunches

Lie on your back with your feet flat on the floor.
Exhale as you hug your knees into your chest, curling into a ball.
As you inhale, extend your legs in front of you maintaining the heels a few inches of the floor, and at the same time extend your arms behind you, forming a long line from tip of toes to tips of fingers.
Maintain your stability by engaging your core muscles the entire time.

Burpees

Stand with your feet hip-width apart, engage your core and glutes.
Lower yourself down to a squat, and use your upper body as you explode on a vertical jump, stretching your arms over your head.
Land on a squat, bringing your hands to the floor, moving into a high plank position.
Bend your elbows into a push-up and use your arms to push your body back up.
Optional: skip the push-up, and go from the power jump to the high plank that can be better.