{"id":2297,"date":"2020-03-25T07:18:05","date_gmt":"2020-03-25T12:18:05","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=2297"},"modified":"2020-03-24T20:40:25","modified_gmt":"2020-03-25T01:40:25","slug":"workout-at-home-4-tips","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/workout-at-home-4-tips\/","title":{"rendered":"4 Tips for Making the Most of Your At-Home Workout"},"content":{"rendered":"
\"dog
STEVIE INTERRUPTING YOGA<\/figcaption><\/figure>\n

This week\u2019s post is meant to provide a small bit of peace, levity and helpful info for you during an uncertain time.<\/em><\/p>\n

Last weekend\u2019s four step workout at home yoga flow looked something like this\u2026<\/p>\n

Step 1: Roll out yoga mat.<\/p>\n

Step 2: Take photos of your dog on yoga mat. Laugh at dog\u2019s cute underbite.<\/p>\n

Step 3: Text photos of dog on yoga mat to gym friends\u2019 group chat.<\/p>\n

Step 4: Do no actual yoga and think about having a snack.<\/p>\n

To be fair, I did<\/em> eventually do actual yoga. As we learn to adjust to our current reality of social distancing, at-home workouts are a must and a welcome \u201cbrain break\u201d from the news. If you\u2019re not sure where to start or are looking for something new, try one of these suggestions:<\/p>\n

\"position<\/p>\n

\"positionStrengthen your backside using your couch.<\/strong> No, really! In between catching up on your favorite shows, try hip thrusts (pictured left) for an excellent hip- and glute-strengthening exercise. To try this movement, place your feet flat on the floor in front of you and hip-width apart. Push your hips up toward the ceiling by driving your feet into the ground until your body forms a straight line. Keep your head in a neutral position (don\u2019t bend your head forward or backward) and squeeze your glutes at the top of the movement. I\u2019m using a looped resistance band in the photos, but the move is still challenging without a band. Members can check out four more moves in this couch workout<\/a> for a full-body calorie burner.<\/p>\n

Text workout goals to friends.<\/strong> Social support is more important than ever right now, and sharing weekly activity goals is a simple way to stay in touch and stay accountable. You may even want to schedule a post-workout virtual coffee or smoothie date with friends via video chat.<\/p>\n

Try an online Tabata timer.<\/strong> Tabata training is a challenging workout that includes eight rounds of 20 seconds of work and 10 seconds of rest. The \u201cwork\u201d portion can be any exercise of your choice like bicep curls, lunges or jogging in place. You can find free Tabata timers on YouTube or even as a free app.<\/p>\n

Sweat through a Workout of the Week (WOW).<\/strong> Partner up with a pal (virtually, of course) and text each other a workout at home that you can both try on your own. The workouts<\/a> available in the Members Area of tops.org<\/a> are a great place to start. You could also search for a free class online. Text each other as soon as you\u2019re finished and pick a date to tackle your next WOW.<\/p>\n

Being at home doesn\u2019t have to mean you\u2019re on your own. Whether you\u2019re catching up with a fellow TOPS member on FaceTime or sharing dog photos in a group chat, focus on staying connected. And check out our other ideas<\/a> for finding accountability and consistency with your healthy journey.<\/p>\n","protected":false},"excerpt":{"rendered":"

This week\u2019s post is meant to provide a small bit of peace, levity and helpful info for you during an uncertain time. Last weekend\u2019s four step workout at home yoga flow looked something like this\u2026 Step 1: Roll out yoga mat. Step 2: Take photos of your dog on yoga mat. Laugh at dog\u2019s cute […]<\/p>\n","protected":false},"author":3,"featured_media":2310,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-2297","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"\r\nWorkout At Home: 4 Tips - TOPS Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"Stuck inside? 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