Here’s an indoor routine that I developed when I was stuck indoors and kept up for like 4 years. It’s probably not optimal, but it is almost entirely equipment-free, and it kept me sane and in decent shape.
Arm+core day:
Bicycle crunches
Pullups (find something you can hang on to, or a sturdy table)
Pushups (if you can’t do a full pushup yet, do the ‘assisted’ variety, i.e. put your knees down)
Leg+core day:
Bicycle crunches
Squats
Lunges
Aim for 2-3 sets.
Either exercise till failure (i.e. until you can’t do another consecutive rep), or set a timer for each exercise and do as many reps as you can within it. Try to keep beating your previous number of reps, but don’t expect that to happen every time.
Alternate arm+core and leg+core, maybe taking a rest day in between if necessary.
If an exercise is too hard, google e.g. “pull-up progression”. If it’s too easy, look for advanced versions.
The internet is your friend for any other information you might need. Lots of great tutorials and stuff on YouTube in particular.
P.S. going outdoors for exercise will probably feel better. Worth trying to get permission.
Here’s an indoor routine that I developed when I was stuck indoors and kept up for like 4 years. It’s probably not optimal, but it is almost entirely equipment-free, and it kept me sane and in decent shape.
Arm+core day:
Bicycle crunches
Pullups (find something you can hang on to, or a sturdy table)
Pushups (if you can’t do a full pushup yet, do the ‘assisted’ variety, i.e. put your knees down)
Leg+core day:
Bicycle crunches
Squats
Lunges
Aim for 2-3 sets.
Either exercise till failure (i.e. until you can’t do another consecutive rep), or set a timer for each exercise and do as many reps as you can within it. Try to keep beating your previous number of reps, but don’t expect that to happen every time.
Alternate arm+core and leg+core, maybe taking a rest day in between if necessary.
If an exercise is too hard, google e.g. “pull-up progression”. If it’s too easy, look for advanced versions.
The internet is your friend for any other information you might need. Lots of great tutorials and stuff on YouTube in particular.
P.S. going outdoors for exercise will probably feel better. Worth trying to get permission.