Weekends are a great time to recharge and rejuvenate but it’s easy to get caught up in relaxation and forget about workouts. You definitely don’t need a gym membership or hours of free time to stay active.
These five simple, yet effective workouts can be done at home or outdoors. So, lace up your sneakers, grab a yoga mat – your weekend workout awaits.
- Yoga Flow
How-to:
Warm-up: Begin with gentle stretches like a forward fold, a cobra pose, and a child’s pose.
Sun Salutation: A sequence of poses that flows smoothly from one to the next.
Standing Poses: Warrior I, Warrior II, Triangle Pose.
Seated Poses: Seated Forward Fold, Staff Pose, and Half Lotus Pose.
Cooling-down Poses: Corpse Pose (Savasana) and Child’s Pose.
- Bodyweight Strength Training
How-to:
Push-ups: Lie face down, hands shoulder-width apart, and push your body up.
Squats: Stand with feet shoulder-width apart, lower your body as if sitting in a chair.
Lunges: Step forward with one leg, bending both knees to a 90-degree angle.
Plank: Hold your body in a straight line, supported by your forearms and toes.
- Dance Workout
How-to:
Choose your music: Pick your favorite upbeat songs.
Move freely: Let loose and dance to the rhythm.
Add some intensity: Try jumping jacks, high knees, or arm circles.
- Pilates
How-to:
The Hundred: Lie on your back, lift your legs and torso, and pump your arms.
Roll-Up: Sit up from a lying position, rolling your spine one vertebra at a time.
Leg Circles: Lie on your back, lift one leg, and circle it in both directions.
Single Leg Stretch: Lie on your back, bring one knee to your chest, and then switch legs.
- Outdoor Walk or Hike
How-to:
Find a route: Choose a park, trail, or neighborhood street.
Set a pace: Walk at a comfortable speed, increasing intensity as desired.
Enjoy the outdoors: Pay attention to your surroundings and breathe in the fresh air.
Remember, consistency is key. Even short workouts can make a big difference. Listen to your body, stay hydrated, and most importantly, have fun.
