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Resorted to Exercise?? Same girl Same!

Resorted to Exercise?? Same Girl Same!  


 Hey Babes Hey So….another week and here we are still quarantined! I know if y'all are anything like me you are trying to find things to fill these long days while staying safe at home.  So, I'm gonna to share with y'all my 4 part mini series on Ways to Survive the Quarantine. In each episode you will get lots of ideas on things to do to fill the time and make you a happier you in the meantime!  

Well.... it seems like we’re gonna be in quarantine for lil bit longer so stop sitting around eating junk food and start getting healthy with some exercise!!  In this 4th part of our mini-series I'm gonna give you some ideas of a few great easy exercise regimens to enjoy while staying safe by social distancing. I know you will love these as much as the Dixie & Dot Girl Gang does!!  

 So, get your playlist all set, headphones in, and get to work!!  


 Daily Walks

It is always good to get outside if you can and walk!  Not only is it really good to get out in the fresh air you can also get some great exercise!  I have been going to a park trail with my boys at least 3 times a week. They of course run all the miles while I run/walk.  It has done me a lot of good in many ways!  


 Yoga Online

I personally love Yoga with Adriene.  She teaches on her YouTube channel that she launched a little over three years ago.  She already has more than a million followers. She is so friendly, bright demeanor, and clear instructions.  Sessions have names like “Yoga for Anxiety and Stress,” “Yoga at Your Desk,” and “Yoga for Bedtime.” Classes are short — 20 to 30 minutes — and there are also quick tutorials on arm balances and the like. 

There of course our tons of apps and YouTube channels with all kinds of options that fit your Yoga needs best.  The biggest thing is.....just find you one!  


 Workout Circuit

If you want a lil more traditional workout here is a Routine for you! This would be ideal to do at least 2-3 times a week in between the walks a few days a week.   

You will do each of these 7 exercises about 10-12 reps before moving on to the next one.  You can start with one round and work up to 3 rounds. In between each of these rounds you want to keep moving for 30 seconds.  You can run or march in place, high knees, jump rope or even jumping jacks. 

  1. Squats. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Hinge your hips back as if you're about to sit in a chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as possible (if not, that's okay), with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.
  2. Reverse lunges. Stand with feet shoulder-width apart, hands at your sides or on your hips. With your right foot, take a large step back, landing with the ball of that foot on the ground and your heel up. Lower the back leg straight down until it gently grazes the ground or close to it, creating a 90-degree angle in the front leg. Push through the heel and midfoot of the front leg to return to standing, bringing your right foot back in line with your left. Repeat on the left side. That's one rep. (Note: If you have knee issues, or are a beginner, lower your knee only one-fourth of the way down, working within your pain-free range. You can also start with a shorter stride length and increase the distance as you become stronger.)
  3. Kneeling push ups. Begin in a hands-and-knees position on the ground with your eyes on the floor beneath you and your hands placed slightly wider than shoulder-width apart. Your knees should be at a comfortable distance apart. Inhale as you slowly lower your elbows to bring your stomach to the ground. Be sure to keep your core muscles contracted! Pause for a second and then exhale as you push up from the ground to your starting position. As you get stronger, perform the push up from your toes
  4. One-arm rows. If you don't have a set of dumbbells, try using a laundry detergent bottle, canned goods, a water bottle or even a milk carton. Leaning over the arm of a couch or chair, you want about a 45-degree bend of your upper body. Keep your back neutral and keep your core engaged. Pull the dumbbell (or makeshift one) up to your side. Keeping your arm close to your body as you pull your elbow back, squeeze the shoulder blade before fully extending your arm back to the starting position. Repeat.
  5. Bicep curls. Stand tall with your feet hip-width apart. Hold a makeshift weight or dumbbell in each hand with arms at your sides and palms facing forward. Keeping your abs tight and elbows tucked close to your sides, bend your elbows (not your wrists!) to curl the weights up to your shoulders. Pause, then slowly return to starting position.
  6. Tricep dips. From a chair or counter top, place palms with fingers forward on the edge of the counter-top or edge of a kitchen chair and walk your feet out to a 45-degree angle. Keeping your knees soft and your core engaged, slowly bend knees, while bending elbows backward. Return to starting position. To make this more challenging, try lifting one foot slightly off the floor.
  7. Plank. Plant hands directly under shoulders, slightly wider than shoulder-width apart, like you're about to do a push-up. Ground toes into the floor and squeeze your glutes. To help neutralize your neck, find a spot on the floor about a foot beyond your hands; you want your head to be in line with your back. Hold the position for 30 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath


XOXO, HPH and Dixie & Dot  Girl Gang

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