5 workouts for beginners during the lockdown

Lockdown is a challenge for gym-goers since they are shut amid coronavirus outbreak, but there are some cardio moves which one can practice indoors. In the article, our expert has explained about five basic cardio moves like Bridge, Chair Squats, Knee pushup, Donkey kick and Forearm plank.

The gyms aren’t on the cards at the moment, you can clear out some space in the living room and sweat.

Thus, 5 Cardio moves are listed below for the beginners by our expert Rohan Majumdar-ACE-CPT certified.

What is the Routine?

Our top five picks for beginner body weight exercises for full body weight.

Complete each exercise in sets of 2 of 10 to 12 reps in each set, with 1 minute rest between exercises.

Bridge

Bridge

Also known as: Hip Raises, glute bridge

Target area: Abs, glutes, and hamstring

Equipment needed: Mat if available

Directions: Lie on your back with knees bent, and arms extended by your sides with the palm facing downwards.

Raise your hip to create a straight line from the knees to shoulder.-Return to the rest position and then repeat.

Representational Image

Chair Squats

Target area: glutes, hip flexors, quadriceps, abs, calves, and hamstrings

Equipment needed: A chair

Directions: -Stand in front of a chair with your feet shoulder-width apart.

-Then push your hips backward, bend your knees until your bottom touches the chair, with arms extended in front.

-Push back to the rest position and repeat.

Knee Pushup

Knee pushup

Target area: Triceps, deltoids, biceps

Equipment needed: None

Directions: -Get into a plank position on your knees.

-With your hands on the floor, underneath the shoulder. maintaining a straight line from elbow to knee, bend your elbow to lower the body to the ground.

-Push back to the initial position and repeat.

Donkey Kick

Donkey kick

Target area: Glutes, core, and shoulders

Equipment required: None

Directions: -Start with knees hip-width apart, hands under the shoulder on the floor.

-While keeping your back straight, push one foot at back, using your glutes to reach as high by keeping your pelvis parallel to the ground.

-Keeping care of your foot should remain fixed. Then return to the starting position and repeat with another leg.

Forearm Plank

Forearm plank

Target area: Core and shoulder

Equipment required: Mat if available

Directions: -Assume a plank position on your forearm keeping your body, head, and shoulder should in a straight line.

-Ensure your lower back and hips don’t weaken and go down. Hold the position for at least 30 seconds to 1 minute.

Bodyweight workouts are always challenging, no matter how fit you are? So during this lockdown, let's cut down the extra pounds and become a fit version of self.