Three Trending Workouts To Do At Home!

The uncertainty of 2020 has transformed many elements of our lives this year, including the way we workout and stay healthy. Here are some of the trends that have emerged and blossomed this year — plus some workouts that you may want to try out for yourself!

Gadgets + Technology

Technology in the fitness industry may not seem all that new, but this year has proven it’s not going anywhere any time soon! From smartwatches to mirror virtual workouts, technology is helping people maintain their fitness regimens while also being introduced to new routines! Also, a new gadget that’s been trending is Electrical Muscle Stimulators (EMS). These “cheat” machines can help provide full-body workouts with little time and effort. According to Women’s Fitness Magazine, “Experts claim that the results are three times better than traditional workouts.” Plus, smart apparel is appearing on the fitness scene, such as vibrating leggings that help guide the wearer through a yoga exercise step-by-step with vibration and accelerometers around the hips, knees and ankles.

Body + Mind Health

According to ISPO.com, people are combining physical training with mental relaxation now more than ever by practicing yoga and pilates. The stress from working from home, homeschooling and all of the worry surrounding the new normal has helped fuel the trend to escape through fitness. Are you interested in connecting more with your body and your mind on a daily routine? Here are some practices that can help you accomplish that goal:

Yoga
Meditation
Progressive Muscle Relaxation
Biofeedback

#WFH: Workout From Home

At-home workouts became super popular back in March when gyms started to close due to health and safety reasons. Some gyms hoped to keep their members by sending them personalized and live workout videos. They allow you to still get real encouragement and feedback from a trainer in real time! Of course, there were already some virtual fitness programs in places before now, but this industry grew exponentially overnight. From Instagram fitness influencers to Youtube gurus, people can easily find a workout that suits them.

Three Workouts to Try at Home!

A Lower-Body Workout With Cardio Burnout – Thanks to Amy Eisinger, M.A., C.P.T.

Option 1: 30 seconds of work, 30 seconds of rest
Option 2: 40 seconds of work, 20 seconds of rest
Option 3: 50 seconds of work, 10 seconds of rest

1. Duck Walk to Stand

Stand with your feet hip-width apart and core engaged. Do a squat, by sending your hips back, bending both knees and bringing your thighs about parallel to the floor.
From this squat position, step your right foot forward, then your left foot forward. Now stand.
Squat again, and this time step back with your left foot first, followed by your right foot so you return to your original starting spot. Now stand.
Continue to repeat this pattern, squatting and walking forward to stand. Then squat and walk backward, to stand. At the halfway point, switch the foot you typically lead with. (So if you’ve always taken the first step with your right foot, try to take the first step with your left foot, so both sides stay even.)

2. Runner’s Lunge to Balance – Repeat on Each Side

Stand with your feet hip-width apart and your core engaged. Take a big step back with your left foot, and drop into a very low lunge by bending your right knee to 90 degrees and lowering your chest toward the floor to tap your left fingertips to the floor. Your extended left leg may be a little bent, but it shouldn’t come to 90 degrees like a reverse lunge.
From this low runner’s lunge position, push off your left foot and lift your left leg to come to a standing balance on your right leg with your left knee at hip height.
Pause for a moment in this balance, then immediately bring your left foot behind you and drop into another low lunge.
Do all of the reps on the same side, then repeat on the other side.

3. Mountain Climber

Start in a high plank, with your wrists under your shoulders, legs extended behind you and your core engaged.
Engage your core and draw your right knee to your chest.
Return to your starting position and immediately draw your left knee to your chest.
Return your left leg to your starting position.
Continue to alternate, moving quickly.

4. Corkscrew

Start in a high plank position with your wrists directly under your shoulders, core engaged, hips level and legs extended straight behind you.
Lift your right hand and left foot a few inches off the floor. Swing your left foot under and across your body, allowing your body to naturally rotate in that direction and tap your right hand to your left toes.
Return to your starting high plank position and repeat on the other side.
Make it easier: The closer you walk your feet in and the more you lift your hips, the easier this move will become. You can also move slowly, and keep your knees slightly bent throughout. If your flexibility does not allow you to tap your toes, tap your shin or knee instead.

20-Minute Bodyweight HIIT– Thanks to Amy Eisinger, M.A., C.P.T.

Do each exercise for 4 minutes, alternating between 20-second intervals of intense work and 10-second intervals of rest. After you do 8 intervals of each (or hit 4 minutes total), move onto the next exercise. Follow this pattern—20 seconds of work, 10 seconds of rest, 8 times—for each exercise on the list.

Side Kick-Through—20 seconds
Rest—10 seconds
Repeat 8 times.
Skater Hop—20 seconds
Rest—10 seconds
Repeat 8 times.
Crab Toe Touch—20 seconds
Rest—10 seconds
Repeat 8 times.
Frogger—20 seconds
Rest—10 seconds
Repeat 8 times.
Curtsy Lunge—20 seconds
Rest—10 seconds
Repeat 8 times.

1. Side Kick-Through

Start on all fours.
Keeping your back flat and your butt down (like you’re in a plank), lift your knees off the floor a couple of inches. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position.
Kick your right leg underneath your body and out to the left as you lift your left arm off the floor to tap your right foot. Your body will naturally follow, with your torso opening out to the left.
Return to the all-fours position, keeping your knees hovered off the floor. Then repeat on the other side.
Continue, alternating sides, for 20 seconds.

2. Skater Hop

Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
As you land on your right foot, swing your left foot behind you but keep it off the floor. Swing your left hand in front of your body as your right arm swings behind your back.
Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front of your body as your left arm swings behind.
Continue, alternating sides, for 20 seconds.

3. Crab Toe Touch

Sit on the floor with your knees bent and feet in front of you, resting on your heels. Place your palms on the floor behind you underneath your shoulders, fingers facing toward your body. This is the starting position.
Lift your right foot toward the ceiling and straighten your leg, while simultaneously lifting your butt off the floor and reaching your left hand to tap your right toes.
Return to the starting position and then repeat with your left foot and right hand.
Continue, alternating sides each time, for 20 seconds.

4. Frogger

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you and your core and glutes engaged.
Jump your feet outside your hands. Lift your chest and drop your butt down so that you’re in the bottom portion of a squat.
Then lean forward again, place your hands back on the floor in between your feet, and jump your feet back out to return to a high plank.
Continue this movement for 20 seconds.

5. Curtsy Lunge

Stand with your feet shoulder-width apart and your hands on your hips or relaxed by your sides. This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
Drive through your left heel to stand back up and return to the starting position. Then repeat on the other leg.
Continue, alternating sides, for 20 seconds.

Relaxing Exercise That Will Release Tension From Your Entire Body – Thanks to Jenny McCoy

Perform each exercise for 30 to 60 seconds. You can perform each exercise in one single push or take mini breaks and then go back into the same movement.

Child’s Pose
Cat-Cow
Puppy Pose
Lunging Hip Flexor Stretch
Downward-Facing Dog
Forward Fold
Seated Spinal Twist
Pigeon Pose

1. Child’s Pose

Get into a kneeling position with your knees hip-distance apart and feet together behind you.
Take a deep inhale, and on the exhale lay your torso over your thighs, pressing your butt onto your heels and reaching your arms forward.
Think about lengthening your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the mat. You should feel a stretch on your backside and possibly in your hips. You may also feel a stretch in your arms if they are straight in front. Hold for 30 to 60 seconds.

If you feel any back pain in this position, bring your knees closer together.

2. Cat-Cow

Start on all fours with your shoulders over your wrists and hips over your knees.
Take a slow inhale, and on the exhale round your spine and drop your head toward the floor (this is the Cat posture).
Inhale and lift your head, chest and tailbone toward the ceiling as you arch your back for Cow.
That’s one rep. Continue performing reps for 30 to 60 seconds. You should feel a stretch in your spine and possibly your glutes and shoulders as well.

To round your spine even more in Cat position, press into the floor with your hands and knees.

3. Puppy Pose

Get into a tabletop position with your wrists under shoulders, knees under hips.
Walk your arms forward and bring your chin to the floor while keeping your butt lifted above your knees. Your arms should be stretched out in front and your armpits lifted off the floor. You should feel a stretch in your armpits, across the front of your chest, and in your core.
Hold for 30 to 60 seconds.

If it hurts to rest your chin on the floor, rest your forehead instead.

4. Lunging Hip-Flexor Stretch

Kneel on one knee. Place the opposite foot flat in front of you, front thigh parallel to the floor, ankle underneath your knee.
Hold this position or, for a deeper stretch, lean forward, stretching your hip toward the floor (just make sure your knee doesn’t extend over your ankle).
Squeeze your butt; this will allow you to stretch your hip flexor even more.
For an even deeper stretch, reach up with the arm on the same side as the knee on the floor.
Hold for 30 to 60 seconds. Switch sides and repeat.

This is a more intense stretch, so you may want to take breaks during the 30 to 60 seconds, instead of holding the stretch all the way through. Also, if your grounded knee hurts, put a towel or doubled-over yoga mat under it for extra cushion.

5. Downward-Facing Dog

Start on your hands and knees with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat.
Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
Your head should be relaxed between your arms, facing your knees; your shoulders should be pulled back and down, and your back should be flat. You may feel a stretch in your hamstrings, calves, back and/or shoulders.
Hold for 30 to 60 seconds.

To help relieve low back tension, bend your knees. Keeping straight knees will work hamstring and glute mobility.

6. Forward Fold

Stand with your feet shoulder-width apart.
Straighten your legs out as much as you can without locking your knees and let your torso hang down.
Tuck your chin in toward your chest, relax your shoulders and extend the crown of your head toward the floor to create a long spine.
Depending on your flexibility, your hands will touch the floor or dangle above floor level. You can hold onto each elbow with the opposite arm or let your arms hang separately.
You should feel a stretch in your back and hamstrings.
Hold for 30 to 60 seconds.

If you feel tension in your low back, bend your knees. For a deeper release of tension in the back and hamstrings, place a block underneath your hands and press into it.

7. Seated Spinal Twist

Sit up straight on your butt with your legs crossed. Make sure you’re not rounding your pelvis.
Place your left arm on your right knee and your right arm behind you, fingers on the ground facing away from your body.
Inhale and elongate your spine, then exhale and rotate to the right. Your goal is to look over your right shoulder while also keeping both shoulders relaxed and away from your ears.
Hold for 30 to 60 seconds. Switch sides and repeat.

Take your time to ease into this stretch; don’t yank your spine.

8. Pigeon Pose

From a kneeling position, get into Downward-Facing Dog and extend your right leg high behind you. Then bring your right leg underneath your body and place it in front of you with your shin parallel to the top of your mat. (The goal isn’t to create an L-shape with your right leg; your foot can be tucked as close to your hips as needed.)
Extend your left leg long behind you and rest the top of your foot on the mat.
Keep your right foot flexed and try to keep your pelvis neutral and your left hip as close to the mat as you can. If your hip lifts off the floor, bring your right foot a little closer to your body.
You should feel a stretch in your right hip. Hold for 30 to 60 seconds. Switch sides and repeat.

To make sure your pelvis stays neutral, place a block or pillow underneath your externally-rotated hip. You can also place a pillow or block underneath the knee on your straight leg to alleviate any pain. For a deeper stretch, lean your torso forward and rest your forehead on the ground, arms framing your face or resting at your sides.

Three Trending Workouts PLUS Three Exercises To Do At Home!