The Quiet Workout: A Killer Home Exercise Without Disturbing The Neighborhood
Add an insane work/school schedule to the possibility of a freak thunderstorm or a crowded locker room and exercise at home can beat getting tired going to the gym.
Sure, working up a sweat in your living room might sound like a sure bet for a workout but there’s no commute or shower line in the midst of it but sometimes it just doesn’t work out the way you wanted.
Similar to when our downstairs neighbor was about to slam the front door while squat jumping, or when our roommate was going to kick us out after the fifth burpee. So the bottom line is, there is no point in a noisy workout since we don’t want to lose our roommate (or our neighbors).
So, we contacted the experts, Lacey Stone and Erin Nemeth, certified personal trainers and created a plan that doesn’t require a trip to an overpriced gym.
Keep it short and sweet, this 30 minute total body circuit consists of static holds and bodyweight only exercises for a seriously effective quiet workout that works all of the major muscle groups. So your roommate won’t hear a peep (unless you’re playing Billie Eilish so loud they can hear it).
The Quiet Workout
Looking to get a good quiet workout without breaking a sweat? Do the following circuit 3 times. If you need to, scroll down for detailed descriptions of each move.
If you want this to be competitive, set a timer and see if you can beat the time for each round. If the social aspect appeals to you, Stone suggests you have a friendly competition with your roommate, but smack talk on the whisper level.
The at-home exercises are broken down so you can easily follow along.
1. Plank
Duration: 30–60 Seconds
To warm up all the muscles in your body and hone in on that core, start in a plank. Put your hands on the floor shoulder-width apart, elbows under your shoulders, as if to do a push up.
Press your toes into the floor, squeeze your buttocks and focus on a point on the floor ahead of you. Maintain for 30-60 seconds, keeping form intact.
Make it Harder: Balance your hands on a medicine ball or basketball for an extra challenge. You won’t believe it if we didn’t tell you.
2. Squat In The Air
Reps: 15
Stand with feet shoulder width apart, toes slightly outwards, arms at sides. Keep knees bent and butt down and out as if sitting down in a chair. When bending, extend your hands out in front of you parallel to the floor.
Place most of the weight in your heels, keeping your knees aligned with your toes. Bend slowly down as low as possible without affecting your form. Then straighten legs and squeeze glutes to get back up, lowering arms back to side.
Make it Harder: Take 1 second at the bottom of each squat. If your bed, couch or coffee table is low to the ground, get your butt low to the ground before standing.
3. A Dip In The Triceps
Reps: 15
Sit on the edge of the bed or couch with your hands just outside your hips. Raise body and step feet out so knees are above heels.
Bend elbows to 90 degrees. Sit down, so your hips are just above the ground. Straighten elbows pushing body back up.
Make it Harder: Straighten your legs out, rather than keeping a bend in the knees. Can include a hold at the end of exercise as well.
4. Lunge with hold
Legs: 10 Repetitions
Stand feet together step left foot forward with a large step. Squat down straight with left knee over left foot.
Lift onto the toes of your right foot, while your back knee is off the floor. Count for 3 full counts and then back up to the starting position. Alternate legs.
Make it More Challenging: Use two dumbbells in each hand or go to the pantry and use two cans of soup.
5. Superhero
Reps: 15
It’s a bird, it’s a plane, it’ a core exercise that is kind of easy to get right. Lying on your stomach with arms and legs straight out. Maintain a straight head in a neutral neck position.
With the core engaged, lift arms and legs up toward the ceiling, forming an elongated “U” shape with your body. After performing the exercise to full range of motion, hold for 3 seconds then slowly return. Lower down if you feel any tension or pain in your low back.
Make it More Difficult: Count for 5 or 10 seconds, then go and take on some bad guys!
6. A Twist From Russia
Reps: 15 On Each Side
Sit on the ground. Bend knees so heels are about a foot away from your butt. Sit slightly back (not rounded). Raise feet several inches from floor. Crossing your ankles may help with balance.
Place arms straight out in front of you and clasp hands together, bending elbows slightly. Rotate from the core as far as possible to the right, with arms, shoulders and eyes rotating as well.
Legs in starting position. Extend to stretch as far as you can, turn around without stopping and repeat the stretch to the left.
Make it Harder: With a medicine ball (or heavy textbook) in the arms.
7. The Glute Bridge
Reps: 15
Lying face up with knees bent, feet flat on floor. Your hands are to be at your sides with your palms down. Raise hips up until the whole body is vertical. Hold for 2 seconds.
To get off the mat, first stand up on the balls of your feet and then walk back down. Slowly lower your butt back down to the floor, vertebra by vertebra.
Make it More Challenging: Maintain the position for longer. Try to straighten out one leg at a time.
8. A Wall Seat
Between: 30 And 60 Seconds
Position yourself approximately 2 ft from a wall, with your back to it. While leaning against the wall, move down as if one were sitting in a chair. When knees are at about a 90-degree angle, contract your abs, making sure your knees stay directly above your toes. Maintain for 30-60 seconds.
