It has been around two months since the implementation of the enhanced community quarantine (ECQ) in the country.
This lockdown caused many establishments to temporarily suspend their operations to prevent the further spreading of the COVID-19. Some of these include sports and fitness facilities like the gym.
Well, if you aren’t allowed to visit your gym, then just bring it home. We recommend you do your workouts in your garage because of its large space, it is open to fresh air, and it wouldn’t be as messy as working out inside your home.
Dua Lipa: Come on, let's get physical!
Since gyms won’t be allowed to operate in the ECQ, MECQ, and GCQ, here are some simple workouts you can do in your garage. Now, whether it's Dua Lipa or Olivia Newton-John who's reminding you of getting physical while holed up in your houses right now is beyond us.
And oh, why not put on some music while you’re working out, right?
1. Jumping Jacks
Just like what Instructor Dua said, you might want to start with the breathing exercise – inhale and exhale. Jumping jacks are a good cardio exercise without having to run or jog around your area.
To get started, stand with your feet together and your arms by your side. Next is hop your feet apart while swinging your arms above your head. Lastly, hop your feet back together and lower your arms back to your sides.
Jumping Jack is a good exercise to keep you sweaty from the start
Do this for at least 30 reps. Jumping jacks can balance out your heart rate and increase blood circulation – lowering the chances of you getting a stroke or heart attack.
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2. Burpees
Burpees are a good exercise that works your arms, back, core, glutes, and legs. To get started, place your hands on the ground shoulder-width apart then do a jump to push-up position.
Lower your chest to the ground then stand and jump vertically feet while extending your arms over your head.
Get all your muscles working with this exercise
You can do this for at least 20 reps. Add more reps if you wish to do so. This exercise has been the go-to for those who wish to burn some fats and builds some muscle.
3. Box Jumps
Doing box jumps in your garage is the ideal thing to do because box jumping inside your home can scratch your flooring or carpet if you use an improvised box made from wood.
To get started, keep a hip-width stance then jump onto your box using a two-foot take-off. Once you landed, do a full hip and knee extension. Lastly, jump or step down to begin your next repetition.
Any regular box would do as long as it can withstand your weight and it has a flat surface
Do one to three sets of ten to fifteen reps. Box jumps can enhance your vertical jump and work all your leg muscles. It can also boost your endurance and improve your cardiovascular health.
4. Pull-ups
In the Philippines, garages tend to be placed next to a narrow space leading to the dirty kitchen or the back of the house. If you have one in your home, then you can improvise a steel or wooden bar you can pull up to.
To get started, establish your grip first. Your hands must be slightly wider than shoulder-width apart. Next is pull yourself up while driving your elbows to the floor.
One of the most effective ways of building muscles but also one of the hardest to pull off
Pull-ups can be really hard and tiring, so a good ten reps should do it. Pull-ups are an effective way to work out your biceps, triceps, forearms, wrists, shoulders, and core.
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5. Push-ups
Push-ups need no introduction. There are many common variations in executing this exercise. So let’s discuss the standard pushup. To get started, begin by laying your chest and stomach on the floor flat.
Your palms should be at chest level with your arms bent out at a 45-degree angle. Push yourself up in this position. Your chest shouldn’t touch the floor once you start your reps.
You can start off your day by doing push-ups to make your feel productive throughout your day
Do this for one to three sets of at least ten reps. Pushups are a fast and effective way of building your upper body strength. Though pushups mainly build muscles in your arms and shoulders, they can also engage muscles in your core and legs.
6. Squats
Squats have been a popular workout as they can be really simple yet effective. To get started, do a nice wide stance and put your hands in front of you for balance. Sit back while keeping your knees in line with your toes.
Doing squats on a regular basis would absolutely make you feel more confident
Do this for one to three sets of 10 to 20 reps. Squats are one of the most effective ways of building your leg muscles – which include quadriceps, hamstrings, and calves.
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