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Exercising your home body

Illustration by Cathryn Cunningham/Journal

Although you may be stuck at home and doing your part in social distancing, it’s important to remain active.

Gyms are closed, but exercises can still be done around the house — sans weights.

Heath Adam Cates, a personal trainer in Farmington, has taken to Facebook to do short videos of himself working out — all while remaining quarantined.

Cates has trained hundreds of clients over the past six years — all with varying baselines.

He says it’s easy to “stay moving, stay motivated and use exercise to motivate your life.”

Here are a few exercises to do in the comfort of your own home. Cates suggests doing these exercises in sequence for three to five rounds, depending on your capabilities.

“This circuit could be done every day and fulfill a whole-body workout, taking 30 minutes to 1 hour, depending on how many rounds,” Cates says.

Air squats

10-20, depending on capabilities. Use a chair for assistance, if needed.

Pushups

10-20, depending on capabilities. If you need assistance, drop your knees to the ground.

Lunges (stationary or walking)

10-20 per leg, depending on capabilities. Use a chair for assistance, if needed.

Burpees

5-10, depending on capabilities.

Situps or crunches

10-20, depending on capabilities.

Planks (straight arm or elbow)

Hold for 30 seconds to one minute, depending on capabilities.

Jumping Jacks

30 seconds to one minute, depending on capabilities.

Pistol squat

5-10 per leg, depending on capabilities. Use a chair for assistance, if needed.

Mountain climbers

30 seconds to one minute, depending on capabilities.

Wall squats

30 seconds to one minute, depending on capabilities.

 

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