One of the most frequent requests I get when it comes to at-home workouts is for them to be quiet. Maybe you’re in an apartment unit on the fourth floor and want to respect your downstairs neighbor. Maybe you’ve got a little one at home taking a nap and want to squeeze in a workout without waking her. Whatever the reason, thuds and creaking floorboards from jumping around can be a nuisance and hindrance to working out at home. I ran into this problem all the time when I lived in an apartment building in the North End—I felt terrible working out before and after work because I knew it would bother the people below me (I did it anyway though because, well, I’m selfish).
So how do you exercise without the noise associated with moving your body? Well, you could simply not move it. I don’t know why it took me so long to think of this! Today’s workout is a series of isometric holds. Your muscles will burn, and your neighbors/roommates will thank you.
This is also a great one to do if you’re trying to workout on a lunch break or another occasion when you don’t want to get drenched in sweat. No shower required after this workout (well, this is coming from someone who will use any excuse not to shower haha).
Isometric Workout
Equipment I Used:
- A pair of 5-lb hand weights (optional—you can just use bodyweight)
- Exercise mat
You’ll hold each position for 30 seconds and then move right onto the next without taking a break. After you’ve held each one for 30 seconds, do the same thing, holding each for 60 seconds. Once you’ve completed the 30-sec round and 60-sec round, take a one minute break. Repeat for a total of 3 times through (6 total rounds). This workout will take you just under 40 minutes to complete. If you’re short on time or a beginner, eliminate a round, going through twice instead of three times.
You can hold a pair of hand weights as you go through these for an added challenge or simply use your bodyweight. These are basic exercises, so I haven’t included written descriptions, but leave a comment should any questions arise!
- Lunge (right foot forward)
- Lunge (left foot forward)
- Squat
- Side Plank (right)
- Side Plank (left)
- Plank
- Superman Hold
- Lateral Raise Hold
WEARING | leggings: c/o Ellie (use code nicoleperr20 to get 20% off your first order!) // tank: Athleta
During the last 60-second rounds, I had to drop the weight during the superman hold. Oh man, it was brutal.
P.S. If you constantly find yourself with the workout noise issue, my number one recommendation is to invest in a kettlebell. KB swings are the BEST way to silently get cardio and strength benefits from an exercise. Your heart rate will rise and your muscles will burn, all while keeping your feet planted firmly (and quietly) on the ground.
Original article and pictures take pumpsandiron.com site
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