How to do a figure-4 crunch: Lie face-up on an exercise mat and draw your fingertips to your temples. And we CAN do better than this! Even tough I don’t go to the gym since I work out at home, and follow your calendar or at least do your workouts, I will do this quarantine calendar as well. Cause I'm not leaving the house at all. At Home Workouts Quarantine Edition. Jump your feet back to get into a high plank position and then lower your body to the floor. And all I wanna know is, why are people stocking up on so much toilet paper?! You don’t need instagram to watch the moves (unless Cassey does them on her story). Something that will definitely keep us busy for a bit and we won’t be making too much noise but it will be great to busy a sweat at home. Xoxo. You can make this a single-leg stretch by bringing one knee in towards your chest. Thank you, Cassey! My school was supposed to be shut down for 3 weeks but now it’s out for the rest of the school year. Loubig says add shoulder taps after each push-up (avoid rocking the hips) or alternate toe taps when you're in downward facing dog. Stay safe! This exercise helps to increase your heart rate. WE SHOULD BE BETTER THAN THIS!! I’s so bad in Virginia…where i live. Some people can only shop for a week at a time. Lady said it should restock on Tuesday. When I started my fitness journey I discovered through the world health organization and the EPA how traditional chemical cleaners, that are considered hazardous waste when you take them to the dump contribute to health conditions. Focus on stabilizing through the core, keeping the spine straight and actively pressing with your arms and leg. If the block moves or falls, it's a cue to tighten up. I think you could just do this! I had a little doubt. When these muscles are shortened, they can cause chest pain and tightness, as well as neck pain and numbness or tingling in the upper arms. If you want to kick your basic bodyweight squat up a notch, load it with some weight by using a dumbbell or kettlebell, or carrying a heavy backpack or a jug of water. "It not only stretches the front of your standing hip and abdominals, but it also challenges your stability while firing up the obliques," McEwen says. I’m so looking forward to staying at home with these new workouts! Jason and Brie started the workout with some warm-up exercises. I’m doing your workouts since last week. YOU.ARE.AWESOME. Thank YOU for still making fitness fun and enjoyable no matter what! "To regress the movement, try the push-ups from your knees and taking your downward dog with a bend in your knees," he says. Create tension in the lats by pressing your shoulders down. If you're getting bored with planks and core exercises on your back, try this standing ab exercise. The key with plank walks is to move with control and to think about pushing powerfully through the elbow joint to press yourself back up to a high plank. Continue jumping rope without your heels touching the ground. In case of a quarantine, here's how to get a great workout at home, according to personal trainers. THANK U SO MUCH CASSEYY. Hi Cassey! Now back in the US and it’s here too… ) He did one of your workouts with me for the first time and loved it. Then, shift your weight back into the standing leg by using the resistance of your low abs and squeezing your glutes. Duma recommends incorporating some stretches into your routine to keep your joints lubricated and improve mobility. I pray GODs Blessings on your life, even more, Casey for being soo giving of yourself : ). This is excellent, I’ve actually passed this on to some of my clients. Remember that your punches are an extension of your back, so generate your punches from your hips and back to facilitate speed, Vo says. I’ve just done the cardio! In addition, it also helps strengthen different muscle groups in your body. But you have made my and my boyfriend’s quarantine teleweek/s! Thank you so much for the workout. It is absolutely perfect for me right now as I am currently under a 14-day mandatory quarantine in Canada since I’m visiting my family up here. Like, apocalypse empty! I’m SO mad about this…like we can’t continue to work and do school from home. Thanks! I just saw she’ll be posting on YouTube as well :), Wow, pretty much same here in Las Vegas. Easy to fit in around my life, quick and convinient, yet really feel the burn! Thank you so much for this – quarantine is driving me crazy and having a training plan really helps! If everyone would just stay inside and not hang out with people outside the house then the virus would pass faster..cause there is noone to give it to. I didn’t check if ti was closed but maybe it is. Can you add the 14 day no more corna on youtube so I can do workouts on my tv? Lines were long, but they weren’t as bad as Costco…however…ALL THE RICE WAS GONE. Thank you Cassey so much! Keep a neutral spine. Exercising outside during self quarantine: The do's and don'ts. Continue alternating sides without lowering your shoulders or head onto the mat. Can you do a YouTube video for each of the 14 days quarantine workout? Thanks, Cassey! Remember to keep your hips and shoulders square throughout the movement. Wow and I thought things were crazy over here in the Midwest! Slowly place your right hand and left knee back on the mat and then alternate sides. To advance, twist by drawing your right elbow to your left knee. Please do! I just started getting into your videos and blog. What do u mean by 4 rounds each circuit?? Pause for a second to deepen the lunge and feel the stretch. I’m excited to have a new work out to do. You’re the best keep up the good work and you need to listen to Gary vee when haters try to bring you down. Love the no-jumping bit Stay healthy and awesome xoxo. Stay healthy and safe. Gym closed because of shelter at home? <3 from Colorado! I feel like I need a new music playlist for this new workout routine! Thanks for the work you put into this! Hi Cassey, I’m new on your blog. So, no jumping! If you're not able to do a regular push-up, you can drop to your knees from the high plank position. I will be adding this to our daily “homeschooling” time and am excited to get fit as a family! Thank you for doing this! Realize that people who are poor suffer the most in this situation. I’m not in my home during the confinement and I was like will I have to take a break from workout because of no equipment and the noise? I will definitely follow along. Keeping your head and shoulders off the mat, reach your right fingers forward to touch your right heel and then return to center and reach your left fingers forward to touch your left heel. Avoid rocking your hips from side to side as much as possible and think about lowering and raising your body in a straight line. :-). You can easily modify it by bending both knees instead of extending the opposite leg, Maggiacomo says. Therefore, you are putting them at risk because of your grief!! Quarantine Exercise Tips From Fitness Experts [Quarantine Buster] ... We have started doing more Facebook and YouTube LIVE videos to our communities to connect with our members, answer questions of the public who follows our content, and provide as much free value as we can. Continue to engage your arms and low abs and keep the spine straight. I’ve been staying inside as much as humanly possible because I don’t want to risk spreading anything I don’t even know that I have! The image appears to not be downloadable though. Exercise indoors at home during quarantine using YouTube videos, gym apps, mobile Silver Sneakers programs or pushups. I’m hoping to get him to do this 14 day quarentine workout with me! It involves a lot of burpees. In the beforetimes, my exercise could be considered average. Thank you very much! I am 13 and i love you and your workouts but not sure if they are good for me and if i am allowed? Looking to change up your plank game? Anything hygiene related was OUT. We love you! Can you explain some exercises in a video because I don’t know them all? It’s been 6 months since I’ve worked out and now am back at it during quarantine. GONNA TRY THIS ONE SOON! IM GONNA DO THIS IN THE MORNING THEN CARDIO AT NIGHT (well if thats appropriate). The previous exercise, the decline deficit pike push-up, already gave us full vertical press range on motion and it progressed by elevating the feet higher and higher, eventually you elevate them so much that you reach a completely vertical position which lands you in this exercise here. :). You’re literally so amazing,,, thankyouuu sm for this :), So can the March calendar workouts be replaced by these? Fortunately, many personal trainers, gyms, and studios across the country have been offering free on-demand fitness classes and at-home workouts that people can do via Zoom, Instagram Live, and on their own online platforms. I can’t g t my local gym either. Well, time for me to TAKE IT TO THE MAT! Maeve McEwen, P.volve master trainer, says this exercise is a go-to for challenging stability and actively working your core and glutes. If you’ve forgotten what it feels like to be a body, Adriene Mishler’s yoga routines allow for the creation of a consistent, sustainable meeting point with your fleshly self. Take both arms overhead, lengthening your body by actively pressing your hands through the air. Then, jump explosively up, firing up your glutes, and land softly back on your feet. Yes, I would love a video as well since I don’t have IG, Oh, never mind. How to do speed punches and uppercuts: Get into a staggered stance with one foot forward and one foot back, about hip-distance apart. Keep doing wat u do ur my hero. Thanks so much! Thank you for doing my workouts. Hi Cassey I enjoy reading your blog.i recently created my own blog n hope we can connect our blogs.regards,Nessy. You can gradually increase the duration you're holding a bear plank, working your way up to a full minute. Some people seem to be ignorant of the possible dangers, others have bought extremely large quantities of various things without taking into account other people’s needs too. Thank you! Thank you so much for this super fun workout challenge. My family and I needed that! It’s so hard to even think about fitness right now.. having to work from home PLUS having the kids there, too.. not allowed to go to the playgrounds etc, are you an absolute life saver with this. Tap one foot in front of you at 12 o'clock and squeeze the standing glute to stretch the standing hip. This compound exercise offers the double benefit of strength and stretch, says Loubig. It also helps create length throughout the entire body—a nice reprieve from being stagnant all day. You can check out efficacy here https://youtu.be/KcSUXai9cts . DAY 5: Long, Lean, & Clean Legs – See Demo, DAY 7: Social Distance Stretches in Bed – See Demo, DAY 10: Couch Potato Upper Body – See Demo, DAY 12: Not Out of Stock Thighs – See Demo, DAY 13: Toned Unlike Toilet Paper Total Body – See Demo, Day 14: Stop Hoarding Start Stretching – See Demo. Your videos are amazing and you’re absolutely gorgeous<3. Of course, this is because of the lack of movement, so I was wondering if you could recommend something for those of us who only want to stretch and get a bit active after sitting for very long periods of time but don’t really want abs or a big butt? Sit back into your heels, pushing your butt back and down and clasping your hands by your chest. Hmm what’s happening? Thank you so much for thinking of us :), I LOVE THIS! Cassey, thank you!! . I don’t, and have no problem. No problem. Your back heel should be slightly raised off the floor for an easy push off. 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