Work from home is becoming the new normal; however, regardless of the new normal, we are still not getting used to the idea of work and real-life balance. As we dive into the New Year, more people are trying to get used to the overall arrangement of work from home because it has become more of a work from the couch. People keep complaining about how they have become lazy, and they are still trying to figure out how they can cut a deal with the ongoing situation that can make them feel more productive and less lazy.
Considering this situation, companies are rapidly manufacturing various products like an office bicycle table that you can adjust anywhere at your home and work from there. However, not all of us like to invest in equipment that can be quite costly and become useless in the next few months when we will get back to the office. To cater to this issue, trainers and fitness gurus have launched online classes as well, but if you want to start a session with them, you need to register first, and if you don’t have a stable internet or you are unable to join for some reason, you will end up wasting the money.
Considering this ongoing situation, people are now finding ways of working from home, and they are learning to be their trainers. This will give them the freedom to work from anywhere at any time without paying or looking for a stable internet and depending on their ongoing work routine. For the beginner, working on the schedule requires a lot of research, and even if you have done your research, you are not sure how to start this workout routine on your own. For the beginners, here are a few of the most important things that you need to keep in mind while working on a schedule and a simple five steps workout schedule that works for all. For this, you don’t need any equipment and you can simply put on your activewear and get ready to workout.
Table of Contents
Start with Warm-Up
Every session must start with warm-up exercises, where you have to start with good warm-up exercises. These exercises can be as simple as you want or as dynamic as you want. Most people will recommend you to start with meditation; however, that is not true and can only add to the risk of body damage. The idea of warm-up exercises is to help the body regain flexibility so it can proceed with the overall workout with minimum damage risk. Apart from mediation, static stretching is also discouraged as this is another exercise that most people use, but it can rather damage the body of an individual if you use it for a warm-up session. The best possible exercises are dynamic stretching because it provides you the opportunity to hit all the right spots.
Work Your Abs
Although, we will generally leave that to you so you can decide what you want to do with your body and what your aim is as you want to transform your body. However, abs are one basic body part that everyone wants to work out on. So, we recommend you start with a 15 minutes of abs workout where you can divide it into 5 min simple sessions of each exercise. You can start with 5 minutes of bicycle crunches followed by a brief few minutes of relaxation period. Then you can switch to pushups for the next five minutes following the same relaxation routine, and finally, you can switch to plank for 2-3 minutes, depending on your stamina.
Work Your Legs
Just like you have worked your abs, it’s time to work on your legs as well. You can start with a simple leg-up workout where you need to take the support of the monkey bar and bring your legs up towards your chest. The second exercises that we would like to recommend to you are the up and twist, where you can mix Russian twist with bicycle crunch position. Apart from this, you can also do squats, which is an easy and effective alternative. Even if you are not such a fan of activewear, wearing good activewear can help you with this.
Work Your Shoulders
Your shoulders and biceps are some of the most important things you should probably work on. The reason is that people usually focus on other parts of the body, but their muscle strength is zero; they cannot pick up things, and worst of all, they try to figure out what can be done to build muscle strength without lifting weight. For this very reason, you can start with planks, and then once you are comfortable, you can switch to lifting water bottles as well.
Close with Cool Down
For the cool down, we would like to recommend you to use meditation or static stretching. In case you want to swim to cool down, this would not work out as a standard cool-down process, but you will end up burning calories, and you will also feel refreshed, so it can also be considered. However, the best is to end it with meditation so you can relax for a few minutes before you leave your exercise mat.