CareZone | 3 Easy At-home Exercises

During your busy work week you may not feel like you have the time to hit the gym. Here are 3 simple exercises that you can do at home — no exercise equipment is needed!

Perform each exercise below for 2 sets of 10 repetitions each. Do this quick workout three times a week for great results and a fun challenge. For extra support and stability, use an exercise mat.

1. Jumping Jacks increases blood flow to the heart and gets your muscles warmed up!

If you are new to exercising, start with low-impact jumping jacks:

  • Stand with your feet together, knees slightly bent, and arms at your side.
  • Extend your right leg to the right side while raising your arms above your head.
  • Bring your right leg back to original standing position with your feet together.
  • Extend your left leg to the left side while raising your arms above your head.
  • Bring your left leg back to original standing position with your feet together.

2. Push-ups – builds upper body strength in the triceps, chest and shoulders.

Start slowly with beginner push-ups:

  • Get on your hands and knees with palms flat on the ground, shoulder width apart.
  • Keep your back straight and slightly bend your elbows.
  • Slowly lower your chest halfway to the ground and then push back up.
  • To avoid neck strain, makes sure to keep your gaze focused on the ground.

When you feel ready, challenge yourself with standard push-ups.

3. Plank – strengthens your core which includes your abdominal, pelvic, and back muscles.

Begin with this easy version of the plank:

  • Move into a beginner push-up position (mentioned above) so your knees are on the ground.
  • Follow the same arms and back instructions above.
  • Hold for 10-15 seconds (or as long as you can).

CareZone Tip: The key to weight loss is daily exercise and a well-balanced diet. To help monitor your health goals, track your weight in your CareZone app >>

Posted July 10, 2017 by Erin Knobler