Home Workout Series (1/3): 12 Minute - Lower Body High Intensity

Updated: Apr 1


With a travel ban in effect and citizens asked to quarantine, how do you keep in shape? Sounds impossible, right? Wrong!


I would say that maintaining a fitness routine without going to the gym is very possible. The key is functional fitness — utilizing simple tools and movement patterns to mimic the way we move.


Training at home doesn’t have to be expensive. With some resistance bands, dumbbells and using your own body weight, you can mimic a gym workout. You can even use normal house furniture. In this next series of Home Workout Blogs, we are going to show you how. Here are some tips to working out at home from our friend Nick Marchan, who is also offering videos of workouts for the homebound free of charge on his Insta page alongside with Hydra-Guard's during the coronavirus shutdown.


LOWER BODY WORKOUT


This workout will last 12 minutes and it consists of 3 different exercises. It's pretty simple yet effective.


EXERCISE 1 - Bulgarian Split Squat

The first exercise will involve 1 chair. You're going to place your back leg on the chair and squat using the other leg. 10-12reps for each leg (add a hop for the more advanced). Repeat that as many times as possible until you hit the 1 minute mark. That's one round.


Take a 15sec break in between rounds and repeat it 3x before moving to the next exercise.


EXERCISE 2 - Chair Jump Squat + Chair Step Up

Perform a Jump Squat and then rotate in a 180 angle until you face the chair. Do an explosive step up with one foot on chair, then alternate. Rotate on squat jump position to initial chair sit. Start over and do it 12-15reps. Repeat that as many times as possible until you hit the 1 minute mark. That's one round.


Take a 15sec break in between rounds and repeat it 3x before moving to the next exercise.


EXERCISE 3 - Double Chair Jump Squat + CRAB WALK + Step Up

Perform 12 Jump Squats. Crab walk to the chair up front. (The further the better). Do an explosive step up with one foot on chair, then alternate. Do 12-15 for each leg. Crab Walk backwards to the initial Chair. Repeat that as many times as possible until you hit the 1 minute mark. That's one round.


Take a 15sec break in between rounds and repeat it 3x.




HYDRATE NOW!


Our body also needs fluids and electrolytes to function at its best. That’s especially true when you are suffering symptoms like fever, coughing, diarrhea and vomiting, which can easily dehydrate you. Proper rehydration helps with recovery. Drinks with essential electrolytes such as Hydra-Guard Sports Drink have been recommended by the World Health Organization and the American Academy of Pediatrics for decades to relieve symptoms associated with virus-related mild to moderate dehydration in both adults and kids. You could use the code Marchan10 for a special discount on the website, and I also recommend you to subscribe to the newsletter because they are always releasing special codes for even higher discounts on their products.

The CDC says if you’re experiencing symptoms of coronavirus — including fever, cough, shortness of breath 2-14 days after exposure — seek medical attention immediately. Today is a great day to start taking the best care of yourself. Don’t skip on great nutrition, hydration, rest and exercise. Help others do the same. And, for the latest information from the CDC, please click here.

CONTACT US

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Address: 8000 Innovation Park Drive Baton Rouge Louisiana 70820

 

Email: info@hydraguard.technology

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