So many places and events are getting shut down and cancelled because of COVID-19 [coronavirus]. People are ordered to quarantine at home to stop the spread of this virus. Being at home, in your bed or on the couch all day long can leave you out of shape. Well, you don’t need a gym to stay fit, you can exercise at home to help you stay fit and healthy! That elliptical bike or treadmill that has been collecting dust and sitting around for months is just one of the many things that can be used for home fitness. However, for those of you who don’t have such machines, you can improvise and get just as good a workout with these exercises! 

For inside the house:

• Squats, 3 sets of 12. For added resistance use a backpack and fill it with a bunch of books. Make sure to keep your back straight and do not turn the knees inward. 
• Backpack kettlebell swing, 3 sets of 12. Just like swinging with a kettlebell, but you’re replacing it with a backpack. Fill the backpack with books and use it like a kettlebell swing. Remember to push your hips back and pop your hips through. Note that this is a hinge, not a squat. 
• Push-ups, 3 sets of 8. If you cannot do push-ups from the ground, use your bed or chair as an incline. You can also put your feet up on a chair and do decline push-ups. 
• Box jumps, 4 sets of 4. Use your bed or stable chair to jump onto like you would a box. 
• Single-leg box jump-downs, 4 sets of 2 each leg (not sure of the exact name of this one). Use your bed or chair to jump down into a squat. Lower yourself using one leg and land in a squat position and stick for 5 seconds. 
• Glute bridges, 3 sets of 15. 
• Single leg glute bridges, 3 sets of 10 each leg. Just like a glute bridge, but with one leg. Do not swing the inactive leg. 
• Planks, 3 sets of 1 min. For added resistance put books on your back. 
• Side planks, 2 sets of 30 seconds each side.
• Sliding planks, 2 sets of 30 seconds. Slide back and forth keeping your back and legs straight. Use your socks if you’re sliding on a wooden floor. If sliding on carpet, maybe use journals or paper? (get creative with this one). 
• Vertical jumps, 4 sets of 4. Make sure the ceiling is high enough where you won’t hit your head. 
• Rotating vertical jumps, 4 sets of 2 each side. Jump up and rotate 90 degrees.
• Reverse lunge, 3 sets of 7 each side. 
• Lateral lunge, 3 sets of 7 each side. 
• Mountain climbers, 3 sets of 30.
• Russian twists, 3 sets of 30. Use books, for example, for added weight. 

For the backyard:

• Broad jumps, 4 sets of 4. Jump like a frog and really swing those arms. 
• Sprints
• Side shuffles
• Lunges
• High knees
• Skip variations, A, B, and C
• Backpack carry, 2 sets each arm. Fill your backpack with books and walk across the backyard holding the backpack with one arm. Don’t let the resistance of the backpack have you go off to the side, keep your body straight and walk in a straight direction.

These are just some of the many exercises that you can do without weights and machines! Split these exercises up into days because if you do them all in one day your legs and arms will feel like falling off. Get creative with materials around the house and have fun. You will feel good and refreshed after a nice workout, and keep getting stronger!