Quiet Exercises to Maintain a Healthy Lifestyle

Whether it is your partner who works nights and sleeps all day or your kids who need a nap, everyone has those times where quiet is just needed around the house. But unfortunately, that might be the only time during the day when you have some time to yourself and can fit in a workout.

Here are some exercises (and areas they workout) that require very little equipment and are quiet so you are able to keep peace in the house and maintain a healthy lifestyle.

• Body Weight Squats (Lower Body)
• Push Ups (Chest & Triceps)
• Lunges (Lower body)
• Glute/Ham Bridges (Lower body)
• Dumbbell Bent Over Rows (Back & Biceps)
• Dumbbell High Row (Back & Biceps)
• Dumbbell Bicep Curls (Biceps)
• Dumbbell Tricep Kickbacks (Triceps)
• Dumbbell Military Press (Shoulders)
• Crunches (Abdominals)
• Bicycle Crunches (Abdominals)
• Plank (Abdominals)
• Lateral Raises (Shoulders)
• Cat-Cow (Low Back)
• Bird Dog (Low Back)

Want to make your quiet workout into a circuit? Here is what you’ll need:

1. 1 yoga mat
2. 1 pair of moderate weight dumbbells (probably 8lbs – 12lbs)
3. Pick out 3-5 exercises that you think would give you an efficient workout

To start, you will do 10 repetitions of each exercise you chose. Once you finish 10 reps in each exercise you will drop down to nine repetitions and so one until you get to one.

Example:
Exercise                                     Muscle                              Group Repetitions
Squats                                        Lower Body                      10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Ups                                   Chest & Triceps                10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Bent Over Rows       Back & Biceps                   10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Crunches (use yoga mat)           Abdominals                      10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Bird Dog (use yoga mat)           Low Back                          10, 9, 8, 7, 6, 5, 4, 3, 2, 1

There are so many options to working out, other than going to a gym or using equipment that make a lot of noise. Just remember that there is always a way to fit in a workout, even if there is a need for some peace and quiet.

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