{"id":1209,"date":"2020-04-30T14:35:00","date_gmt":"2020-04-30T14:35:00","guid":{"rendered":"https:\/\/www.osmosis.org\/blog\/?p=1209"},"modified":"2024-09-18T11:36:15","modified_gmt":"2024-09-18T11:36:15","slug":"try-this-no-equipment-at-home-workout-for-students-in-quarantine","status":"publish","type":"post","link":"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine","title":{"rendered":"Try This No-Equipment, At-Home Workout for Students in Quarantine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">In This Article<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\/#Powerlifting_and_COVID-19\" >Powerlifting and COVID-19<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\/#35-minute_workout_plan_Step-by-step\" >35-minute workout plan: Step-by-step<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\/#Step_1_Warmup\" >Step 1: Warmup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\/#Step_1_Main_workout\" >Step 1: Main workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\/#Step_3_Cooldown\" >Step 3: Cooldown<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\/#35-minute_workout_plan_Step-by-step-2\" >35-minute workout plan: Step-by-step<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong><em>Have you tried an at-home workout yet? Gyms may be closed due to COVID-19, but don\u2019t let that stop you from keeping up with your fitness routine. In today\u2019s blog, Osmosis Medical Education Fellow and dedicated powerlifter Marcos de la Maza shares his no-equipment COVID-19 workout plan.<\/em><\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One area of our lives that has been impacted by COVID-19 is exercise. Though I\u2019m a busy medical student, I\u2019m committed to a consistent powerlifting routine. In this blog, I\u2019ll share a 35-minute workout &nbsp;you can do in the comfort of your home. At-home workout equipment is hard to come by these days, so I&#8217;ve made it equipment-free!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"250\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/most-powerful-platform-for-learning-medicine.png?w=700\" alt=\"The most powerful platform for learning medicine and the health sciences. Try it now.\" class=\"wp-image-351\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/most-powerful-platform-for-learning-medicine.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/08\/most-powerful-platform-for-learning-medicine.png?resize=300,107 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Powerlifting_and_COVID-19\"><\/span>Powerlifting and COVID-19<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Unfortunately, COVID-19 is on the rise and continues to spread. Businesses have been temporarily shuttered and many of us are obeying stay-at-home orders, which means that those of us who go to the gym regularly are now unable to. Though I\u2019ve been going to the gym consistently for the past four years, my true passion is powerlifting. Powerlifting motivates me to get stronger and achieve my fitness goals. As an avid powerlifter, the challenge for me is to maintain my strength without access to the gym. When it comes to powerlifting, even just a week off from training can cause your strength to decline. To solve this problem, I designed the following in-home workout. One bonus is that exercise can help alleviate the stress of being quarantined.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"35-minute_workout_plan_Step-by-step\"><\/span>35-minute workout plan: Step-by-step<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">First, make sure you have your phone handy &#8211; we\u2019re going to be using the timer! Set your timer for 5-10 minutes. Feel free to add or subtract time based on your needs. Aim to perform as many rounds of this circuit as possible throughout your warm-up.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_1_Warmup\"><\/span>Step 1: Warmup<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=VSp0z7Mp5IU\" target=\"_blank\" rel=\"noreferrer noopener\">inchworms<\/a><\/li>\n\n\n\n<li>5\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=Q7cPaJZoOng\" target=\"_blank\" rel=\"noreferrer noopener\">push-ups<\/a>\u00a0(feel free to drop to your knees if necessary)<\/li>\n\n\n\n<li>10\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=UXJrBgI2RxA\" target=\"_blank\" rel=\"noreferrer noopener\">squats<\/a><\/li>\n\n\n\n<li>15\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=UpH7rm0cYbM\" target=\"_blank\" rel=\"noreferrer noopener\">jumping jacks<\/a><\/li>\n\n\n\n<li>Repeat until your timer rings!<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"701\" height=\"467\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/6-min-warm-up.png\" alt=\"Workout routine of squats, pushups, inchworm, jumping jacks\" class=\"wp-image-1214\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/6-min-warm-up.png 701w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/6-min-warm-up.png?resize=300,200 300w\" sizes=\"auto, (max-width: 701px) 100vw, 701px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_1_Main_workout\"><\/span>Step 1: Main workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Set your timer to 20 minutes. Feel free to challenge yourself by adding more time, or cut the workout short if you\u2019re not prepared to complete 20 minutes just yet. Perform each exercise for 30 seconds, followed by a 30 second rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=JZQA08SlJnM\" target=\"_blank\" rel=\"noreferrer noopener\">Burpees<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=nmwgirgXLYM\" target=\"_blank\" rel=\"noreferrer noopener\">Mountain climbers<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=iAb1qlJvD9c\" target=\"_blank\" rel=\"noreferrer noopener\">Bicycle crunches<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=16ABjmXplb0\" target=\"_blank\" rel=\"noreferrer noopener\">Plyo jacks<\/a><\/li>\n\n\n\n<li>Repeat until your timer rings!<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"701\" height=\"467\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/20-min-circuit.png\" alt=\"Osmosis illustration of a 20 minute circuit training\" class=\"wp-image-1213\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/20-min-circuit.png 701w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/20-min-circuit.png?resize=300,200 300w\" sizes=\"auto, (max-width: 701px) 100vw, 701px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_Cooldown\"><\/span>Step 3: Cooldown<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Great job! You\u2019ve completed the workout and it\u2019s time to cool down for 10 minutes. &nbsp;This part is pretty straightforward: jog for 3 minutes, then walk for 7 minutes. Your heart rate will slow down safely. Once you&#8217;re done, congratulate yourself on completing this exercise routine\u2014it was hard work!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"468\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/10-min-cooldown.png\" alt=\"10 minute cooldown routine\" class=\"wp-image-1212\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/10-min-cooldown.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/10-min-cooldown.png?resize=300,201 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"35-minute_workout_plan_Step-by-step-2\"><\/span>35-minute workout plan: Step-by-step<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Quarantine and distance-learning has surely added to the stress of being a medical student. Hopefully, this workout routine will help you stay committed to exercise and alleviate some of the difficulties and frustrations of this challenging time. Don\u2019t forget to&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/03\/19\/maintaining-mental-balance-while-practicing-social-distancing\" target=\"_blank\" rel=\"noreferrer noopener\">maintain mental balance<\/a>&nbsp;while social distancing. You can do it!&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>About Marcos de la Maza<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Marcos is a 3rd year student at\u00a0<a href=\"https:\/\/udem.edu.mx\/en\/health-sciences\/programs\/medicine-surgery-and-midwifery\" target=\"_blank\" rel=\"noreferrer noopener\">Universidad de Monterrey<\/a>. He grew up in Monterrey Nuevo Leon. His interests in medicine include traumatology and sports medicine, but he is keeping an open mind. In his free time, he enjoys going to the gym, playing video games, and reading sci-fi novels.<a href=\"https:\/\/www.osmosis.org\/covid-19\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.osmosis.org\/covid-19\"><img loading=\"lazy\" decoding=\"async\" width=\"701\" height=\"250\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/raise-the-lin-and-flatten-the-curve.png\" alt=\"\" class=\"wp-image-1211\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/raise-the-lin-and-flatten-the-curve.png 701w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/raise-the-lin-and-flatten-the-curve.png?resize=300,107 300w\" sizes=\"auto, (max-width: 701px) 100vw, 701px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong><em>Try Osmosis today! Access your\u00a0<a href=\"https:\/\/www.osmosis.org\/login?type=create\" target=\"_blank\" rel=\"noreferrer noopener\">free trial<\/a>\u00a0and find out why millions of clinicians and caregivers love learning with us.<\/em><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you tried an at-home workout yet? Gyms may be closed due to COVID-19, but don\u2019t let that stop you from keeping up with your fitness routine. In today\u2019s blog, Osmosis Medical Education Fellow and dedicated powerlifter Marcos de la Maza shares his no-equipment COVID-19 workout plan.&nbsp; One area of our lives that has been [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":1210,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22],"tags":[],"class_list":["post-1209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Try This No-Equipment, At-Home Workout for Students in Quarantine - Osmosis Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.osmosis.org\/blog\/try-this-no-equipment-at-home-workout-for-students-in-quarantine\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Try This No-Equipment, At-Home Workout for Students in Quarantine - Osmosis Blog\" \/>\n<meta property=\"og:description\" content=\"Have you tried an at-home workout yet? 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