10 Home Workouts to Try During the Lockdown

29.04.2020

Whether you’re an avid gym-goer looking for an alternative at-home solution during lockdown, or are someone who wants to spend all this extra free time getting fit and healthy, look no further! 

We’ve picked out some of our favourite workouts, for every part of your body. These routines can be performed by everyone, no matter your level of fitness or capability. 

And for anyone with an injury or restricted movement, all of these routines can be performed on a bellicon rebounder for low impact, joint-friendly training. 

Here’s how you can get a full body workout with 10 easy exercises.

 

Rebounder trampoline workout for beginners

 

A mini rebounder trampoline is a great piece of equipment to add to your home workouts. Whether you want to work up a sweat or steadily build up your strength and ability, a rebounder can be used for it all.  

Perform each exercise for one minute. 

  • Gentle march - Begin with a gentle marching motion on the spot to get used to the surface and feel of the trampoline. Whilst marching, remember to stand tall, lift and bend your knees and move your arms. 

  • Wide stance bounce - Once you have warmed up, widen your stance and bounce from right foot to left foot. Rather than lifting off the trampoline to bounce, simply shift your body weight from one leg to the other and bend your knee to achieve a bounce. 

  • Side steps - In a similar motion and stance, pick up the intensity slightly by stepping from side to side rather than bouncing. Remember to keep your arms swinging in order to engage your whole body in the exercise.

  • Bounce and reach - Go back to the wide stance bounce, but this time, with each bounce reach your arms above your head and back down again. 

  • Knee lift - Keeping the arms reaching, begin to lift one knee up and back down again. Alternate legs, performing four reps with one leg and then four with the other. 

  • Repeat - Return to the wide stance bounce for one minute and perform each following exercise in sequence again. 

You can perform this routine until you feel too tired to carry on or pick up the pace of each exercise in order to increase the intensity of the workout. 

Tip: Play some upbeat music, matching your movement and reps to the beat for a faster paced workout.

 

High intensity rebounder workout

 

Perform each exercise for one minute, returning to the vertical jump for one minute between every step.

 

 

  • Vertical jump - Start with a straight vertical jump on the rebounder, ensuring your shoulders are relaxed, core is tight and legs are not bent. 

  • Wide legs - Once you have warmed up, begin to move your legs in and out, from together to a wide stance and back again, similar to a star jump. 

  • Tuck jump - Picking up the intensity, now add a tuck jump to each bounce. To tuck jump, bring your knees to your chest whilst keeping your feet tucked in. 

  • Hop - With a focus on balance, now begin to hop on one leg, ensuring you are still getting a good bounce and the foot on which you are hopping is lifting off of the trampoline. Perform this for 30 seconds on one leg and then 30 seconds on the other, twice. 

  • Wide leg bounce - Now, widen your stance and bend your knees slightly as if you are preparing to squat. Rather than squatting, pick your knees up simultaneously in order to perform a short, deep bouncing motion. 

  • Repeat the sequence 

Tip: To increase the intensity of this workout, try performing the routine numerous times, picking up the pace of each exercise or increasing the time spent on each one.

 

Ab workouts

 

In the hope that we will get to enjoy a summer on the beach, an at home ab workout can help ensure you’ll be ready when the time comes. 

Whilst you can do these exercises safely on a mat, why not try it on a rebounder for better results?

 

Bounce Your Abs | bellicon Home Workout Video

 

Perform each exercise for 30 seconds.

Step 1: Crunches

  • Sit with your feet flat on the ground, knees bent and fingertips at your temples. 

  • Slowly lower your back to the floor.

  • Keeping your knees bent and your core muscles engaged, raise your shoulder off the ground and crunch your stomach muscles, bringing your chest towards your knees back again.  

Step 2: Russian twist  

  • Sitting with your heels against the floor and knees bent, lean you back towards the ground, slightly. 

  • Twist the centre of your body to one side, placing your hands just above the ground. 

  • Twist in the other direction and do the same, keeping your core muscles tight. 

Step 3: Plank 

  • With your front facing the floor, place your forearms on the floor, shoulder width apart and stretch your legs out, so you are propped up on your toes. 

  • To get the most out of this exercise, keep your core tight, back and hips flat and chin up and facing forward.

  • Once in position, hold it for 30 seconds. 

Step 4: Bicycle crunch 

  • Begin with your back on the floor, hands behind your head and legs stretched out.

  • Bend your left knee and bring it in towards your chest. At the same time, lift your shoulder blades off the ground, twisting your upper body towards the left, so that your right elbow reaches your left knee. 

  • Repeat with the opposite leg and arm.

 

Chest workout

 

At home chest workouts are all about push-ups - an exercise we are all familiar with!

You can add regular push-ups into any routine or try these variations for a more focused and intense chest workout. 

To reduce tension within the body, you can also try a similar exercise on your rebounder.

 

Margaret's Arms + Abs Bounce | bellicon Home Workout Video

 

Variation 1: Hand release push-up

  • In a normal push-up position, lower your chest to the ground. 

  • Once there, lift your palms off the floor for a second, put them back, push up and repeat. 

Variation 2: Push-up hold 

  • Perform a normal push-up but once your chest reaches the ground, hold it there and you take a deep breath. 

  • Lift yourself back up but only half way and take another deep breath.  

  • Lower yourself back to the ground and repeat. 

Variation 3: Incline push-ups with your bellicon 

These are ideal for focusing on your lower chest. 

  • For an incline push-up, use your bellicon placing your hands flat against the surface of the mat, legs straight and feet flat on the ground. 

  • Ensuring your body forms a diagonal line, bend your arms until your chest reaches the surface and then push back until your arms are straight again.

 

Leg workouts

 

This no-equipment routine is a great way to stretch your legs and get your circulation flowing after a long day of working from home. If you have a bellicon, all of these exercises can be performed on its soft surface for a low impact routine that is gentler on the joints. 

 

 

Step 1: Lunges 

  • Begin by standing tall with both feet flat on the ground. 

  • Step forward with one leg, bending your knee to a 90 degree angle. 

  • As your front leg bends, the knee that remains in the starting position should be lowered until it is just above the ground. 

  • Come straight back up and repeat 10 times before switching to the other leg. 

Step 2: Squats 

  • Start with your feet shoulder width apart and feet facing slightly outwards. 

  • Looking straight ahead of you, sit back whilst bending your knees but ensuring your knees don’t come over your toes. 

  • Lower yourself until your hips are just below your knees, hold it for a second before coming back up. Repeat for 10 reps. 

Step 3: Calf raises 

  • Stand tall with your feet hip width apart and arms down at your side. 

  • Lift your heels off the floor, until you are up on the balls of your feet. 

  • Lower yourself back down and repeat. Do this for 30 seconds. 

Here’s a full leg workout using these exercises and your bellicon:

Legs and Glutes | bellicon Home Workout Video

Arm workouts - bodyweight

 

For an at home arm workout with no equipement, these bodyweight exercises can help you achieve the results you want.

 

 

Step 1: Push-ups 

Not only are these great for your chest, push-ups and the many variations can also give you an effective arm workout. 

  • Start with your front facing the ground, hands flat on the ground and propped up on the balls of your feet. 

  • Bending your elbows, lower your chest until it is just off the ground and then push yourself back up. Repeat for 10 reps. 

Step 2: Plank tap

Plank variations are also great arm workouts. 

  • Starting in a push-up position, lift one hand off the ground and tap the opposite shoulder. 

  • Place the hand back on the ground and lift the other hand off and touch your other shoulder. Keep alternating for 30 seconds. 

Step 3: Tricep box dips 

  • Find a sofa, table or sturdy box. Sit on the floor with your knees bent and your back facing your chosen piece of furniture. 

  • Put your arms out behind you and place your hands on its surface with your fingers pointing towards you. 

  • Lift your body off the ground until your arms are straight, keeping your hands and feet flat. 

  • Bend your arms so you are lowered back down, but don’t sit down. Repeat until you have completed 10 reps. 

Have a mini trampoline? You can try all of these exercises on the soft surface too! This is ideal for anyone who struggles with any shoulder or elbow pains or injuries.

 

Full Body Cardio & Strength | bellicon Home Workout Video

 

Arm workout - with weights

If you do not have a set of dumbells for these exercises, try using weighted objects you have at home, such as cans, bottles or books. 

To get even more out of a bellicon workout, weights can also be added to your routines. Here’s how:

 

All About Abs + Arms | bellicon Home Workout Video

 

Step 1: Bicep curls 

  • Hold a weight in each hand and put your arms down by your side. 

  • Simultaneously, bend both elbows, keeping your upper body still and curling the weights towards your shoulders and back down again. Repeat 10 times. 

Step 2: Upright row

  • Stand with your feet hip width apart, a weight in each hand and arms down in front of you. 

  • Lift both weights together by bending your elbows until the weight reaches your chest and then lower them back down. Repeat 10 times. 

Step 3: Overhead tricep extensions 

  • Hold one weight above your head with both hands, ensuring your arms are stretched high. 

  • Bend your elbows to lower the weight behind your head until it reaches your neck.

  • Hold it for a second before lifting it back up and repeating. Complete 10 reps. 

 

Cardio workout at home - no equipment

 

When it comes to getting your heart pumping with an at home cardio workout, the options are endless. Here is an at home routine that requires no equipment and is guaranteed to get your heart beat up. 

Repeat each exercise for one minute, returning to star jumps for a minute between each step. 

  • Step 1: Begin with a gentle jog on the spot. To ensure you’re warming up your whole body, ensure your knees are being lifted high and your arms are swinging.

  • Step 2: Once warmed up, begin star jumping. Ensure you are stretching your arms and legs whilst keeping your core tight.

  • Step 3: Now start to perform burpees. To complete a proper and effective burpee, begin by jumping high. Upon your feet returning to the ground, place your hands flat on the ground and stretch your legs out behind you. Bounce your legs back in towards your hands, jump back up and repeat. 

  • Step 4: Next up is squat jumps. Begin in a squat position, launching yourself up into a jump and then back into the squat. This is a particularly high intensity workout, so care should be taken if you are a beginner or if you have any injuries.

  • Step 5: To perform a mountain climber, drop down into a push-up position, chest facing the floor, hands flat and legs stretched out. Bring one knee in towards your chest and as you stretch it back out, bring the other leg in.

  • Step 6: Repeat the sequence. 

 

Cardio workout at home - with equipment

 

An at home workout with equipment isn’t just for those with access to a treadmill or exercise bike. If you have stairs, a garden or a spacious room, why not try these?

Stair exercises - Simply running or walking up and down the stairs for ten minutes can be a great way to get those steps in or a cardio exercise to add to your full body routine. 

Skipping - Skipping for ten minutes a day can burn over 100 calories. All you will need for this high impact exercise is a skipping rope and space. There are also many variations you can try in order to switch up your routine and keep you motivated, including skipping on one foot, alternate feet and double turning the rope. 
Rebounding - Studies have found that rebounding is a more effective way of improving your aerobic fitness, stamina and endurance. It is also 50% more efficient at burning fat. Find out more about the benefits rebounding can have on your health, fitness and wellbeing here.

 

Shoulder workout

 

To strengthen the muscles in your shoulders at home, try this routine: 

Step 1: Plank to downward dog 

  • An exercise to warm up your shoulders and improve flexibility, start with your chest facing the ground, hands flat on the ground and legs stretched out. 

  • Hold this position before bending at your hips, flattening your feet on the ground and moving into the downwards dog stance. 

  • Come back down into the plank and repeat. Perform this slowly to ensure your muscles are really engaged. 

Step 2: Pike push-ups

  • Keeping the same downwards dog position, this time bend your elbows so that your head is lowered towards the floor but ensure it doesn’t actually touch it. 

  • Straighten your arms and then repeat for 10 reps. 

  • To intensify this exercise, you can bring your feet closer to your hands. 

Step 3: Reverse fly 

  • For this you will need a set of dumbbells if available or some tins, books or bottles.

  • With one weight in each hand, stand with your feet shoulder width apart, bent at your hips and chest facing the ground. 

  • Relax your arms and the weights in front of you with palms facing each other. 

  • Lift both arms up to your side until they are level with your body, squeeze your shoulder blades and relax back down. Repeat for 10 reps. 

Shoulders are a delicate joint in the body and should be looked after during your workouts. Whether you’re recovering or rehabilitating an injury or are simply wanting to protect your shoulders from strain and impact, bellicon rebounders are the perfect piece of equipment to use. 

The soft, elastic surface of the rebounder combined with bellicon’s unique bungee suspension system makes for a low impact, highly effective workout. Here’s a shoulder routine for you to try: 

 

MINDFUL MOVE: Yoga for the Shoulders | bellicon Home Workout Video

 

No matter your level of ability or the quipment you have available there are definitely ways you can improve your health, fitness and strength during this lockdown period. 
Interested in adding a bellicon rebounder to your routine? Find out more about our range.

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