\nIt is imperative that a person maintains their fitness levels year-round. Many great exercises can be performed at home, with little or no equipment. \nAlways remember, just because you might stay away from the gym, does not mean you have to stay away from keeping yourself fit and as healthy as possible.\nExercise along with getting plenty of sleep and eating nutritionally rich foods, combined with appropriate supplementation to bolster your immunity and diet is the best proactive, natural course of action that you can do to improve your chances of achieving your health and fitness goals.\nMichie's got a killer core routine for you that can easily be done at home with no equipment! \n\n\n\n\n\n\n\n\n\n\n\n\n\nView this post on Instagram\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nA post shared by EHPlabs (@ehplabs) on Feb 7, 2019 at 11:53am PST\n\n\n\n \nTo continue your good habits and not fall off the bandwagon, here are a few very effective exercises and workouts that you can do at home: \n1. CARDIOVASCULAR EXERCISES \n\n\n JUMP ROPE\n\nHold a jump rope comfortably in each hand\nFlick wrists, allowing rope to swing over head\nAs rope comes down, jump over rope\nRepeat\n\n\nMuscles worked: Shoulders, glutes, thighs, calves, hamstrings, core\n \n\nJUMPING JACKS\n\nStand up straight, arms at sides\nJump legs apart, bring arms overhead and clap together\nJump legs together and bring arms back to sides\nRepeat\n\nMuscles worked: Shoulders, core, glutes, thighs, calves, hamstrings\n \n \nBURPEES\n\nJump straight up, arms extended to the sky\nCome down and immediately go into push-up position\nWithout pausing, return your feet under you and go into crouch position\nJump straight up, arms extended\nRepeat\n\nMuscles worked: Chest, back, core, shoulders, triceps, biceps, thighs, glutes, hamstrings, calves\n \n\n\nSQUAT JUMPS\n\nStand with feet slightly wider than hip width apart\nInhale and squat down by pushing your hips back while keeping your core tight bringing your arms in front of you for balance if needed\nExhale and explode upward towards the ceiling by squeezing your glutes and pressing through the floor, allowing your arms to come to your sides as you jump\n\nMuscles worked: Thighs, glutes, hamstrings, core, calves\u2028 \n \n\nHIGH KNEES\n\nStand up straight\nBring your left knee up as high as you can towards your chest\nSwing your right arm forward as if running\nQuickly lower both and immediately raise right knee up towards chest\nSwing left arm forward as if running\nLower and repeat quickly as if sprinting in place\n\nMuscles worked: Thighs, hamstrings, glutes, calves, core\n \n2. STRENGTHENING AND TONING EXERCISES\n\n\nPUSH-UPS\n\nLay face down on floor or mat\nWith arms at sides, place palms on floor\nExtend arms and keep core tight, lifting body parallel to floor, not allowing your lower back to sink down\nLower at a controlled speed to starting position\nRepeat\n\nMuscles worked: Chest, back, triceps, biceps, core\n \n\nPLANKS\n\nPlace forearms on floor or mat\nKeep core tight and raise torso and body off ground without letting your lower back sink to the floor\nKeeping back horizontal, hold position\n\nMuscles worked: Core, thighs, shoulders\u2028\n \n \n\nPLANKS TO PUSH-UPS\n\nBegin in push-up position with arms extended\nLower body down onto right forearm\nLower body onto left forearm to full plank position\nStraighten right arm to extended push-up position starting position\nStraighten left arm to full starting push-up starting position\nRepeat\n\nMuscles worked: core, chest, back, chest, biceps, triceps\n\nSQUATS (WITH OR WITHOUT DUMBBELLS)\n\nStand with feet slightly wider than hip width apart\nHold the dumbbells by your sides with your shoulders down and back and with a neutral grip (palms facing towards each other). Otherwise, keep your hands by your side as if you were standing\nInhale and squat down by pushing your hips back while keeping your core tight until your thighs become parallel to the floor\nAs you reach the bottom of the squat, if you have dumbbells - leave your arms by your sides, otherwise bring your arms out in front of you for balance\nExhale and squeeze your glutes and press through the floor to bring you back to upright starting position\n\nMuscles worked: Thighs, glutes, hamstrings, calves, core\u2028\u2028\n \n \nLUNGES\n\nStand with feet slightly wider than hip width apart\nPlace hands on hips\nTake one step forward with the right leg\nKeeping back straight, slowly bend rear (left leg) until your knee is parallel to the floor\nAt same time, bend your front right leg while not letting your right knee go to far over your toes\nSqueeze your glutes and press against the floor to slowly raise yourself to starting position\nStep forward with left leg and repeat\n\nMuscles worked: Thighs, glutes, hamstrings, core, calves\n \n \nBRIDGE EXERCISE\n\nLay on your back with your feet planted onto the ground\nKeep arms at your sides for stability\nRaise your hips toward the ceiling by pushing your feet into the floor and lower\nRepeat\n\nMuscles worked: Glutes, core, lower back, hamstrings\n \n \nINDOOR EXERCISE PROGRAM\nHere are two short, but effective at home workouts\nWORKOUT # 1\n\n50 jumping jacks\n10 plank to push-ups\n25 jumping jacks\n15 squats\n20 high knees\n25 jumping jacks\n20 bridge exercises\nRepeat for 2-3 sets\n\nNote: Rest 30 seconds between each exercise, 2-3 minutes between each set\n \n \nWORKOUT #2\n\nJump rope for 2 minutes\n20 push-ups\n10 lunges\n20 squat jumps\n10 burpees\n20 bridge exercises\nRepeat for 2-3 sets\n\nDue to circumstances beyond our control, access to a gym may be limited or time may be a hindrance in our busy lives.\nHowever, it is still very important and very much possible to be a little creative and still stay fit and healthy. With the above exercises and workouts, there is no reason to get complacent and not too achieve your fitness goals!