9-STEP QUARANTINE WORKOUTS in 10 MINUTES!

While sharing Chicago United’s team workout memories, let’s make 2020 a year to remember with an upturn on fitness. For most, the COVID-19 pandemic has altered our daily habits in a significant way. These new routines and restrictions can lead to increased levels of anxiety and stress. There are many ways to manage this, but one particularly effective method is to exercise. Research shows that even just 10 minutes a day can go a long way. As an immediate impact, exercise can help lift your mood, boost energy, and promote better sleep. Regular exercise has also been proven to improve brain health, reduce disease, strengthen bones and muscles, and even lower your risk of anxiety and depression.

This 10-minute workout can be done at home and adapted to all fitness levels. Modify to increase the intensity.

9-Step Quarantine Workout

To complete this workout, perform 10 repetitions for each of the 9 exercises below. Try to keep rest to a minimum between exercises. As you become comfortable, you can challenge yourself by going through this 9-step circuit more than once.

1. Jumping Jacks * Modify: Decrease the speed and width of the jumps. To avoid jumping altogether, step each foot outward, then inward

2. Squats

3. Lunges – Perform 10 repetitions per leg.

4. Burpees

5. Pull-Ups or Bicep Curls – If you do not have a pull-up bar at home, you can substitute bicep curls using household items such as a duffel bag, heavy book, laundry detergent, etc.

6. Push-Ups

7. Dips (using a chair)

8. Mountain Climbers

9. Planks

Start small and watch yourself grow stronger- mentally and physically. With just ten minutes of your day, this workout provides you benefits in both overall strength and cardiovascular health. Even long after COVID-related quarantine ends, this simple routine can be your go-to for making sure you include movement in your day.Stay Healthy, Stay Safe!