Chances are you have been or will be spending some quality time in your abode over the next few weeks. To help you during this time, I have compiled a list of workout routines that you can complete at home and with zero equipment. Most people are familiar with the physical benefits associated with exercising, but did you know our mental health can be positively impacted as well? Exercising improves our mental acuity and cognitive function, increases self-esteem, and elevates the production of neurotransmitters like endorphins, serotonin, and brain-derived neurotrophic factor (BDNF). Endorphins are the body’s natural painkiller, serotonin makes us feel happy, and BDNF stimulates the production of new brain cells. There has never been a better time to do something enriching for your mind and body. Be well my friends!

STAY HOME WORKOUTS

• 30s – Air Squats
• 30s – Hand Release Push Ups
• 30s – Jumping Jacks
• 30s – Plank Shoulder Taps
• 30s – Bicycles Crunches
• 30s – Rest
• Repeat Circuit 5x

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• 10 – Spiderman Lunges
• 15 – V Sit Ups
• 10 – Side Plank Hip Drop L
• 10 – Side Plank Hip Drop R
• 20 – Glute Bridges
• 10 – Leg Raises
• AMRAP 20 minutes

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• 30s – Burpees
• 30s – Mountain Climbers
• 30s – Reverse Lunges
• 30s – Reverse Crunch
• 30s – Wall Sit
• 30s – Rest
• Repeat Circuit 5x