Between the health pandemic, busy work schedules, crazy weather, and being on a budget – sometimes, going to the gym or fitness center just isn’t an option. At our luxury apartments in Blue Ash, the spacious floor plans provide plenty of room for our residents to keep up their fitness routine right at home.
And just because you’re working out at home in an apartment, doesn’t mean you can’t work up a sweat, get your heart pumping, and build up strength. There are plenty of quiet, no-jumping exercises that can be done in your apartment at any time of day without disturbing your neighbors.
Even in the smallest floor plan at our apartments in Blue Ash, you can do these apartment-friendly workouts and keep yourself feeling on top of your game.
Oh, yes. The simple but effective plank. Warm-up and strengthen your entire body by holding a plank position for as long as possible. Place your palms on the ground directly underneath your shoulders, as you would to set-up for a push-up. Actively engaging your legs and core, hold this position.
As an additional challenge, you can try balancing your hands on a basketball or volleyball if you have one in your closet. Not for the faint of heart!
Burpees are amazing because they challenge and target every muscle group in your body – plus, it’s an effective cardio exercise as well. To make this exercise quiet and low-impact, simply eliminate the jump and move at a slower pace.
Begin by standing upright with feet shoulder-width apart. Squat down, place your hands on the ground, and step your legs back to place yourself in a plank position. Step yourself back up to standing and extend arms overhead. Repeat for the desired amount of reps.
As an added challenge, perform a push-up at the bottom of your burpee.
Squats are another exercise that is simple but very effective. The movement targets your entire lower body as well as your core. Begin by standing with feet hip-width apart. Bend your knees, pushing your behind out and down, as if you were going to sit on a chair. Extend your arms out in front of you.
Try and keep a majority of your weight in your heels, and double-check that your knees never go past your toes. Lower down as low as possible then rise back up by pushing through your heels and squeezing through your glutes. Lower your arms back down.
As an added challenge, pause for 2-3 seconds at the bottom of each squat.
Take advantage of your hallway space at McCauly Crossing and perform walking lunges to get those lungs pumping and legs burning. Plus, this exercise also helps improve balance and hip flexibility.
Begin standing with legs hip-width apart. Step forward with the right leg and lower body to the floor until both legs are bent at a 90-degree angle. Push up and step forward with your left leg, lowering your body until both legs are bent at a 90-degree angle. Repeat and continue walking lunges for desired amount of reps.
As an added challenge, add a pulse or two at the bottom of each lunge.
Just because you don’t have weights at home doesn’t mean you can’t get a killer upper body workout in your apartment. All you’ll need is a coffee table, couch, bed, or bench.
Sit at the edge of the table, bed, bench, etc., making sure your hands are just outside your hips. Lift yourself up and walk your feet out until your knees are directly over your heels and ankles. Lower down by bending your elbows until they reach a 90-degree angle, your hips will dip down to hover over the floor. Using your triceps, push yourself back up, trying to avoid using any lower body strength.
As an added challenge, extend your legs out straight instead of keeping them bent. You can also add a pulse at the bottom of each dip.
Front Kick Toe Touch
This low-impact exercise is wonderful because it stretches and strengthens your body at the same time. Your glutes, hamstrings, hips, quadriceps, abs, and calves will all be included with this exercise.
Stand straight with your core engaged. Kick your right leg up and forward as you reach out to touch the toes with your left hand. Return the foot to the starting position and repeat on the other side. Alternate for the desired amount of reps. Be sure to kick up from your hip joints to avoid rounding and injuring your lower back.
Channel your inner superhero with this back and core strengthening exercise. It might look simple, but it can be quite challenging. Begin by lying on the floor, face-down, neck neutral, with your arms and legs extended. With your core engaged, lift your arms and legs up toward the ceiling, creating a supported arch in your back.
Pause and hold this lift, making sure the core is engaged to protect your lower back, then lower back down slowly. Repeat for the desired amount of reps.
As an added challenge, pause and hold each Superman pose for 5 to 10 seconds before lowering back down.
Enjoy an intense, quiet workout in our Blue Ash apartments
At our apartments in Blue Ash, your fitness and exercise routine never needs to be put on hold or compromised – no matter the reason. Performing these activities 4-5 days a week for a total of 30-60 minutes will keep you fit, healthy, and happy. Stop by McCauly Crossing today to view our gorgeous and spacious floor plans.