Your New At-Home Workout Routine for 2021

Your New At-Home Workout Routine for 2021

By Elena Berlin

Hi! My name is Elana and I am the founder of the fitness instagram account @highonsweatt! To give you a little bit of a background on me, I struggled with my weight for the first 20 years of my life. I was in a constant yo-yo cycle where I would lose 20 pounds and then gain 30. It was not until I was 19 and came home from college after my freshman year and developed horrific anxiety. It was during this time that I found myself at the gym, my mindset had shifted from something that had been a “chore” to an activity that made me feel GOOD and the weight literally started to fly off. Fast forward 8 years, and fitness has become a part of my daily routine, whether it’s an early morning sweat sesh at @soulcycle, a yoga class  or simply in my apartment doing free weights, I aim to get at least 30-60 minutes of exercise in a day.

One of my biggest life hacks is keeping exercise equipment in my apartment, this way whenever I get a few free minutes I can get in a workout and there is absolutely no room for excuses! When I do a workout at home I like to make sure I hit it is a full body workout. I mix up cardio bursts with strength training moves and always ending with a stretch.

My Go-To Workout At Home Is: 

Segment 1:
Cardio Burst- Jumping jacks- (1 Minute)
Arms- Full extension bicep Curl + pulses- (10-15 reps)
Abs- Full extension basic crunch + pulses  (20-25 reps
Legs- Squats - (20-25 reps)
Cardio Burst- High Knees (1 Minute)
Arms- Full extension tricep kickback +pulse (10-15 reps)
Abs- V-Sits (20-25 reps)
Legs- Basic lunge (20-25 reps)
Cardio Burst- Plank Jacks (1 minute)
Arms- Forward raises (10-15 reps)
Abs- Reach throughs (10-15 reps)
Legs- Reverse lunge (20-25 reps)
Cardio Burst- Jump Squats (1 minute)
Arms- Side raises (10-15 reps)
Abs- Leg lifts (10-15 reps)
Legs- pistol squats (20-25 reps)
Cardio Burst- Bicycle crunches (1 minute)
Arms- Overhead press (10-15 reps)
Abs- Oblique side to side standing crunch (10-15 reps)
Legs- Side lunge (20-25 reps)
Plank HOLD

*Repeat as many times as you would like!

My Go-To Stretches

Downward dog
Upward facing dog- opens up your chest 
Rockstar pose- to open up my entire body
Pigeon pose- to open up my hips
Happy baby pose- to open up my entire body and massage my spine.
Child’s pose- I could stay there for days
Calf stretch - to release tension that may have built up in your calves
Hamstring stretch- this one always kills me because I have insanely tight hamstrings,
but it is crucial
Tricep stretch- another one that always feels SO good
Runners stretch- to open up my hamstrings and legs

Followed by 3 cleansing breaths !!

One thing I like to do to spice it is up mix up the weights as I go through the reps. For example: I will use 6 pound weights for the first round and then drop down to 4 pounds for the second round. Last but not least- I have been making a more conscious effort to stretch. The stretch after the workout is just as important as the workout itself,
it prevents injuries and the best part is that it feels GOOD!!