Your New At-Home Workout Routine for 2019
by Elana Berlin
Hi! My name is Elana and I am the founder of the fitness instagram account @highonsweatt! To give you a little bit of a background on me, I struggled with my weight for the first 20 years of my life. I was in a constant yo-yo cycle where I would lose 20 pounds and then gain 30. It was not until I was 19 and came home from college after my freshman year and developed horrific anxiety. It was during this time that I found myself at the gym, my mindset had shifted from something that had been a “chore” to an activity that made me feel GOOD and the weight literally started to fly off. Fast forward 8 years, and fitness has become a part of my daily routine, whether it’s an early morning sweat sesh at @soulcycle, a yoga class or simply in my apartment doing free weights, I aim to get at least 30-60 minutes of exercise in a day.
One of my biggest life hacks is keeping exercise equipment in my apartment, this way whenever I get a few free minutes I can get in a workout and there is absolutely no room for excuses! When I do a workout at home I like to make sure I hit it is a full body workout. I mix up cardio bursts with strength training moves and always ending with a stretch.
My go to workout at home is:
Cardio Burst- Jumping jacks- (1 Minute)
Arms- Full extension bicep Curl + pulses- (10-15 reps)
Abs- Full extension basic crunch + pulses (20-25 reps)
Legs- Squats - (20-25 reps)
Cardio Burst- High Knees (1 Minute)
Arms- Full extension tricep kickback +pulse (10-15 reps)
Abs- V-Sits (20-25 reps)
Legs- Basic lunge (20-25 reps)
Cardio Burst- Plank Jacks (1 minute)
Arms- Forward raises (10-15 reps)
Abs- Reach throughs (10-15 reps)
Legs- Reverse lunge (20-25 reps)
Cardio Burst- Jump Squats (1 minute)
Arms- Side raises (10-15 reps)
Abs- Leg lifts (10-15 reps)
Legs- pistol squats (20-25 reps)
Cardio Burst- Bicycle crunches (1 minute)
Arms- Overhead press (10-15 reps)
Abs- Oblique side to side standing crunch (10-15 reps)
Legs- Side lunge (20-25 reps)
*Repeat as many times as you would like!
One thing I like to do to spice it is up mix up the weights as I go through the reps. For example: I will use 6 pound weights for the first round and then drop down to 4 pounds for the second round. Last but not least- I have been making a more conscious effort to stretch. The stretch after the workout is just as important as the workout itself, it prevents injuries and the best part is that it feels GOOD!!
My go to stretches:
Upward facing dog- opens up your chest
Rockstar pose- to open up my entire body
Pigeon pose- to open up my hips
Happy baby pose- to open up my entire body and massage my spine.
Child’s pose- I could stay there for days
Calf stretch - to release tension that may have built up in your calves
Hamstring stretch- this one always kills me because I have insanely tight hamstrings, but it is crucial
Tricep stretch- another one that always feels SO good
Runners stretch- to open up my hamstrings and legs
Followed by 3 cleansing breaths !!