Five Tips to Exercise Without a Gym During Quarantine

---

Even though gyms and workout classes are slowly starting to start back up again, many of us may prefer to refrain from attending just to be on the safe side. The good news is that working out from home or outside can be just as effective as the gym! It's even better when you create a consistent day and time AND easy to stay with it and see results when you are accountable with a friend or coach.

---

Here are 5 ideas for working out effectively without any gym or equipment

1. Bike Ride

   • Schedule a weekly bike ride with a family member or friend

   —> Make it a date! Even better, make it a recurring date in both of your calendars! Consistency and accountability are two of the top factors to creating a new habit! Go explore and have fun :)

2. High Intensity Resistance Training

• Try doing a 20 minute high intensity resistance training workout from home

→ What you need:

• Timer (can use your phone)

• Resistance bands and/or weights (you can even use something like a water or wine bottle if you don’t have any!)

• Yoga mat

• Space to move

  → Youtube is also a great source for workout videos if you’re feeling lost! Here are some of my favorite workout YouTube channels:

  • Alana Blanchard

  • Chloe Ting

  • Self

  • Pamela Reif

  • PopSugar Fitness

3. At home yoga

—> If you need some guidance you can use online services such as:

• Balanced by Katie's Youtube Channel

• Gaia

• Yoga Download

• MyYogaWorks

• Grokker

• Yoga International

• Alo Moves

—> I also provide yoga classes on Zoom and Fleet Feet San Diego’s Facebook page

Here is my virtual yoga schedule

4. Swimming or aquatic exercises if you have swimming pool (since it's summer)

• Every time you pull, kick, or perform a stroke, you're pulling against the resistance of the water, which is—duh—significantly more dense than air

• This builds muscle and burns A LOT of calories

5. Weekly Hikes with Family

→ This is a great way to spend time with your loved ones while maintaining your health and staying active! Also, a great way to hold each other accountable!

All of these workouts are completely free but get the job done. You might even find yourself preferring to workout at home or outside over the gym! Set yourself a goal to do atleast one of these exercises weekly.