Posted 18 April 2020 by

Alternative Workouts To Stay

In Shape During The Pandemic

Published: April 18th 2020


Maybe spending this much time at home wasn’t on your to-do list, but during this outbreak self-isolation is necessary. After all, helping to stop the spread of COVID-19 is the best thing you can do right now, and staying at home is the way to do it. Unfortunately, many people use this quarantine as an excuse for a sedentary lifestyle. If eating too many sweets and salty snacks and lying on the couch is something you have been doing lately, it is time to get back on the right track. Just because you cannot leave your house doesn’t mean you cannot eat healthy foods and stay physically active. Here are some exercises you can do right at home in the middle of your living room, and all you need is a workout mat.

Knee to elbow


Put on your favorite playlist, stand on the mat, touch your left knee with the right elbow and then your right knee with your left elbow. While alternating sides all the time perform this exercise for two minutes, take a 30-second break and then do it again. You will need about five reps to increase your heart and your breathing rate.




This is definitely one of the best exercises you can do at home since it requires only your body weight and very little space, it also strengthens your spine, rhomboids, trapezius, and your abdominal muscles. Assume the position like you are about to do a push-up but do not lower yourself towards the ground. Instead, keep your arms straight, your hips at the level of the head and stay in that position for as long as you can. Another way to do a plank is with your elbows on the ground. If your wrists hurt, this is a good alternative.




To strengthen your glutes and your legs, make sure you include squats into your regular workout routine. Stand on the mat with your feet at hip distance and then bend the knees as much as feels comfortable, while keeping them over the feet. Make sure that your heels are touching the ground at all times. Bend and stretch your legs about 15 times, rest, and repeat the whole exercise up to five times.


Back extensions


Lie down on your stomach, touch your ears with your fingertips and then lift your shoulders off the ground. While keeping the legs on the ground, place your shoulders back on the mat again. Repeat this movement 10 times, take a break, and then repeat it four more times. This is a great exercise for your back muscles.




If you know how Superman looks while flying, you know how this exercise should go. While you are on all fours lift one arm forward and the opposite leg back. Lower them back to the ground, and repeat this movement but this time with the other arm and leg. This exercise is great for your belly, glutes and back muscles.


Side knee lifts


Stand up straight, lift your left knee to the side and touch it with your left elbow. Do the same thing on your right side. While alternating sides perform this exercise for two minutes, five times.


Child’s pose


Sit down on the mat so your hips are on your heels and your knees are on the ground. Bend your upper body so your stomach touches your thighs and then stretch your arms forward. Stay in this position for at least 30 seconds to stretch your back, shoulders, and sides of the body.


Even if you stay physically active, make sure you also maintain a well-balanced diet and steer clear of junk food, otherwise all your work will be in vain.


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