To say our normal lives and routines were disrupted over the past year would be an understatement. Due to the pandemic, crazy weather, and other factors, going to the gym has been difficult or impossible for many. Luckily, residents of our apartments in Clearwater have access to a 24-hour state-of-the-art fitness facility. And if you don’t feel like leaving the comfort of your home? You can work out there too!
Here are some at-home workout ideas that are perfect for apartment living. Perform these exercises one after the other or mix-and-match to suit your fitness goals. And the best part? You won’t annoy your neighbors one bit.
Plank
The good old-fashioned plank is tried and true. Why? Because it’s seriously effective. You’ll warm up all of your muscles and strengthen your core. By performing this exercise for 30-60 seconds at a time, you’ll be feeling the burn in no time.
To get into plank position, place your arms on the ground directly underneath your shoulders as if you were going to do a push-up. Grounding your toes to the floor, hold the plank position by squeezing your glutes and core while maintaining a flat back.
For an extra challenge, instead of balancing your hands on the floor, try balancing on a basketball or medicine ball.
Single-Leg, Single-Arm Reach
Here’s an exercise that challenges both your strength and your balance. Plus, it will make your hamstrings and glutes feel like they’re on fire – in the best way possible.
First, stand on your right leg and raise your left arm in front of you. Then, lower your torso while lifting the right leg behind you and lowering your left arm down toward the floor. Continue to lower until your back and leg are parallel to the floor. Use your glute and hamstring strength to lift yourself back up. Continue on one leg for 8-10 reps before switching sides.
For an extra challenge, hold onto a 5-10 pound dumbbell in the hand of your extended arm.
Inchworm
This exercise is designed to work both your upper and lower body, making it a seriously effective move when you’re short on time and short on space.
To begin, stand with your feet hip-width apart with your arms by your side. With your core engaged and back flat, hinge at your hips and place both palms on the floor just in front of your feet. Continue to walk your hands forward until you reach plank position (above). Then, reverse the motion and walk your hands back to your feet before resuming standing position. Repeat for 10-12 reps.
For an extra challenge, add a push-up once you’ve reached plank position to work your chest and arms.
Air Squats
Squats are a favorite exercise because they don’t involve any equipment and can be performed in even the smallest studio apartment. They tone your glutes, hamstrings, quads, and core at the same time – what’s not to love?
First, start by standing with your legs hip-width apart and your toes pointing slightly outward. Bend your knees while pushing your butt down and out – as if you were going to sit in a chair. Make sure to keep the majority of your weight in your heels as you lower down until your thighs are parallel to the ground or as low as you can go without losing proper form. Push up through your heels and glutes as you return to standing. Repeat for 15 reps.
For an extra challenge, pause and hold at the bottom of your squat. You could even add slight pulses, setting those glutes on fire.
Tricep Dips
Toning your arms doesn’t have to require any weights. In fact, you can use a bench, chair, bed, or coffee table to perform this highly effective exercise and your arms will be pushed to their maximum limit.
To perform this move, sit on the edge of your chair, bench, bed, etc. with your hands resting on either side of your hips. Lift up your body and walk your heels out until your knees are over your feet. Bend your elbows and lower yourself down until they create a 90-degree angle. Using your arm strength, push yourself back up. Repeat for 10-15 reps.
For an extra challenge, completely straighten your legs instead of keeping them bent. You can also hold or pulse at the bottom as well.
Superman Hold
This move might look simple, but it’s actually quite a challenging exercise. You’ll strengthen and tone both your core and back using a minimal amount of space in your apartment.
To begin, lie face down on the floor with your legs and arms extended (your arms will be extended out in front of you like Superman). Make sure to keep your head down so your neck is in a neutral position. Engaging your core, lift your arms and legs up toward the ceiling simultaneously. Hold this lifted position for 3 to 5 seconds before lowering yourself back down.
For an extra challenge, hold the Superman Hold for 10-15 seconds or squeeze your arms back into a ‘football post’ position to work your upper back.
You don’t have to go to the gym to get an effective workout at home. In fact, you don’t have to change out of your pajamas if you don’t want to! Stop by Bayside Arbors today to see why you should call our apartments in Clearwater home. Our floorplans have plenty of space to allow for a total-body workout.