{"id":39860,"date":"2020-04-07T20:23:53","date_gmt":"2020-04-07T20:23:53","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=39860"},"modified":"2024-07-05T11:27:41","modified_gmt":"2024-07-05T18:27:41","slug":"home-workouts-and-cronometer","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/home-workouts-and-cronometer\/","title":{"rendered":"A Cronometer Home Workout Plan"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"39860\" class=\"elementor elementor-39860\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f2a50d4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2a50d4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-59b90ec\" data-id=\"59b90ec\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a2db18c elementor-widget elementor-widget-text-editor\" data-id=\"a2db18c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Most of the world is currently on lock down for quarantine. People are being asked to stay indoors unless it&#8217;s a necessity to go out. Gyms are closed. Even National Parks where a lot of outdoorsy individuals get their exercise are shut down.\u00a0<\/p><p>During this time it is now more important than ever to keep your body moving, both to reap the mental benefits of exercise and to maintain your fitness. That being said when you&#8217;re used to the routine you cultivated you might be at a loss how to transfer that to your space. Being confined to an area and restricted with the equipment available it&#8217;s time to get creative with your workouts.<\/p><p>We asked our resident Certified Personal Trainer what things anyone could do with a 8 x 8 space in their living room and she suggested this quick bodyweight circuit to get you moving.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60a58fb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60a58fb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3cf232e\" data-id=\"3cf232e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20afed3 elementor-widget elementor-widget-heading\" data-id=\"20afed3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Cronometer Circuit<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c54885 elementor-widget elementor-widget-text-editor\" data-id=\"0c54885\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Do this circuit 5 tims to your favourite pump-up tunes!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24991b1 elementor-widget elementor-widget-spacer\" data-id=\"24991b1\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57bbe9c elementor-widget elementor-widget-image\" data-id=\"57bbe9c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1584\" height=\"2048\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3321rezieddd-scaled.jpg\" class=\"attachment-full size-full wp-image-39929\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3321rezieddd-scaled.jpg 1584w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3321rezieddd-232x300.jpg 232w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3321rezieddd-792x1024.jpg 792w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3321rezieddd-768x993.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3321rezieddd-1188x1536.jpg 1188w\" sizes=\"(max-width: 1584px) 100vw, 1584px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c82aad1 elementor-widget elementor-widget-spacer\" data-id=\"c82aad1\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce585b4 elementor-widget elementor-widget-heading\" data-id=\"ce585b4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Alternating Lunges x 25<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9fbc36f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9fbc36f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6b30bb3\" data-id=\"6b30bb3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0156d4c elementor-widget elementor-widget-heading\" data-id=\"0156d4c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Best Practices For Doing Lunges<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a62c66 elementor-widget elementor-widget-text-editor\" data-id=\"5a62c66\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Stand tall with feet hip-width apart and engage your core.<\/li><li>Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.<\/li><li>Lower your body until right thigh is parallel to the floor and right shin is vertical. It\u2019s OK if knee shifts forward a little as long as it doesn\u2019t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.<\/li><li>Press into right heel to drive back up to starting position.<\/li><li>Repeat on the other side.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fa1c96 elementor-widget elementor-widget-spacer\" data-id=\"2fa1c96\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a2207e elementor-widget elementor-widget-image\" data-id=\"2a2207e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2048\" height=\"1351\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/plank-resized-1-scaled.jpg\" class=\"attachment-full size-full wp-image-39931\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/plank-resized-1-scaled.jpg 2048w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/plank-resized-1-300x198.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/plank-resized-1-1024x675.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/plank-resized-1-768x506.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/plank-resized-1-1536x1013.jpg 1536w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e98266 elementor-widget elementor-widget-spacer\" data-id=\"2e98266\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-92cadb7 elementor-widget elementor-widget-heading\" data-id=\"92cadb7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Plank For 30 Seconds<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24db3be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24db3be\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-55b05ff\" data-id=\"55b05ff\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c2e90d elementor-widget elementor-widget-heading\" data-id=\"4c2e90d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Best Practices For Doing Planks<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c39735 elementor-widget elementor-widget-text-editor\" data-id=\"6c39735\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Plant hands directly under shoulders (slightly wider than shoulder width) like you\u2019re about to do a push-up. For an easier version (above), place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.<\/li><li>Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too \u2014 be careful not to lock or hyperextend your knees.<\/li><li>Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.<\/li><li>Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68d7724 elementor-widget elementor-widget-spacer\" data-id=\"68d7724\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8429421 elementor-widget elementor-widget-image\" data-id=\"8429421\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1520\" height=\"2048\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3341-resized-scaled.jpg\" class=\"attachment-full size-full wp-image-39925\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3341-resized-scaled.jpg 1520w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3341-resized-223x300.jpg 223w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3341-resized-760x1024.jpg 760w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3341-resized-768x1035.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/DSC_3341-resized-1140x1536.jpg 1140w\" sizes=\"(max-width: 1520px) 100vw, 1520px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de611d6 elementor-widget elementor-widget-spacer\" data-id=\"de611d6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a83b4d elementor-widget elementor-widget-heading\" data-id=\"6a83b4d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Squats x 20<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b4092e2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b4092e2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7ba018a\" data-id=\"7ba018a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d67ac82 elementor-widget elementor-widget-heading\" data-id=\"d67ac82\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Best Practices For Doing Squats<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b2941d elementor-widget elementor-widget-text-editor\" data-id=\"4b2941d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Stand with your head facing forward and your chest held up and out.<\/li><li>Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.<\/li><li>Sit back and down like you&#8217;re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.<\/li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.<\/li><li>Keep your body tight, and push through your heels to bring yourself back to the starting position.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-953e05c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"953e05c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-37d3846\" data-id=\"37d3846\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ff931ed elementor-widget elementor-widget-spacer\" data-id=\"ff931ed\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ceacdd0 elementor-widget elementor-widget-image\" data-id=\"ceacdd0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"585\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/crunch-resized-1024x749.jpg\" class=\"attachment-large size-large wp-image-39932\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/crunch-resized-1024x749.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/crunch-resized-300x219.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/crunch-resized-768x562.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/crunch-resized-1536x1123.jpg 1536w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/crunch-resized-scaled.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f8d990 elementor-widget elementor-widget-spacer\" data-id=\"5f8d990\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-91b77c7 elementor-widget elementor-widget-heading\" data-id=\"91b77c7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Crunches x 35<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b97ba93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b97ba93\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1ace264\" data-id=\"1ace264\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-39369dc elementor-widget elementor-widget-heading\" data-id=\"39369dc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Best Practices For Doing Crunches<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3dc01c9 elementor-widget elementor-widget-text-editor\" data-id=\"3dc01c9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/li><li class=\"first-para\">Place your hands behind your head so your thumbs are behind your ears.<\/li><li class=\"child-para\">Don\u2019t lace your fingers together.<\/li><li class=\"first-para\">Hold your elbows out to the sides but rounded slightly in.<\/li><li class=\"first-para\">Tilt your chin slightly, leaving a few inches of space between your chin and your chest.<\/li><li class=\"first-para\">Gently pull your abdominals inward.<\/li><li class=\"first-para\">Curl up and forward so that your head, neck, and shoulder blades lift off the floor.<\/li><li class=\"first-para\">Hold for a moment at the top of the movement and then lower slowly back down.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ef1ba15 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ef1ba15\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3eb6614\" data-id=\"3eb6614\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bfa25d6 elementor-widget elementor-widget-spacer\" data-id=\"bfa25d6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-408a8aa elementor-widget elementor-widget-image\" data-id=\"408a8aa\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1612\" height=\"2048\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/wallsit-resized-scaled.jpg\" class=\"attachment-full size-full wp-image-39933\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/wallsit-resized-scaled.jpg 1612w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/wallsit-resized-236x300.jpg 236w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/wallsit-resized-806x1024.jpg 806w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/wallsit-resized-768x975.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/wallsit-resized-1209x1536.jpg 1209w\" sizes=\"(max-width: 1612px) 100vw, 1612px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9e7f4a elementor-widget elementor-widget-spacer\" data-id=\"b9e7f4a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-737fe96 elementor-widget elementor-widget-heading\" data-id=\"737fe96\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Wall Sit For 35 Seconds<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bede0a9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bede0a9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eb85945\" data-id=\"eb85945\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6d544fc elementor-widget elementor-widget-heading\" data-id=\"6d544fc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Best Practices For Doing Wall Sits<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab2f0cf elementor-widget elementor-widget-text-editor\" data-id=\"ab2f0cf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.<\/li><li>Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.<\/li><li>Adjust your feet so your knees are directly above your ankles (rather than over your toes).<\/li><li>Keep your back flat against the wall.<\/li><li>Hold the position for 35 seconds.<\/li><li>Slide slowly back up the wall to a standing position.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c1172c1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c1172c1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22224c4\" data-id=\"22224c4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c9bd801 elementor-widget elementor-widget-spacer\" data-id=\"c9bd801\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d805ed elementor-widget elementor-widget-image\" data-id=\"7d805ed\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2048\" height=\"1365\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/pushup-resized-scaled.jpg\" class=\"attachment-full size-full wp-image-39934\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/pushup-resized-scaled.jpg 2048w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/pushup-resized-300x200.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/pushup-resized-1024x683.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/pushup-resized-768x512.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2020\/04\/pushup-resized-1536x1024.jpg 1536w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80b7472 elementor-widget elementor-widget-spacer\" data-id=\"80b7472\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc2c929 elementor-widget elementor-widget-heading\" data-id=\"cc2c929\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Push Ups x 10<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-adcf64e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"adcf64e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c9844c2\" data-id=\"c9844c2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6c3c606 elementor-widget elementor-widget-heading\" data-id=\"6c3c606\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Best Practices For Doing Push Ups<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4c3a7a elementor-widget elementor-widget-text-editor\" data-id=\"e4c3a7a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.<\/li><li>Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.<\/li><li>Pause for a second in the plank position \u2014 keep your core engaged.<\/li><li>Inhale as you slowly lower back to your starting position.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-49fc8b6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49fc8b6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fd4f2c1\" data-id=\"fd4f2c1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-678a955 elementor-widget elementor-widget-heading\" data-id=\"678a955\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Logging Exercise In Cronometer<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-252a81f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"252a81f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-78c0024\" data-id=\"78c0024\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-643a04a elementor-widget elementor-widget-text-editor\" data-id=\"643a04a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Don&#8217;t forget to keep track of your workouts by logging them in Cronometer! There are several ways to do this, but read <a href=\"https:\/\/cronometer.com\/blog\/track-exercise\/\">this blog<\/a> for the best ways to track exercise in Cronometer.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Most of the world is currently on lock down for quarantine. People are being asked to stay indoors unless it&#8217;s a necessity to go out. Gyms are closed. Even National Parks where a lot of outdoorsy individuals get their exercise are shut down.\u00a0 During this time it is now more important than ever to keep [&hellip;]<\/p>\n","protected":false},"author":38436,"featured_media":53143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8],"tags":[],"class_list":["post-39860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v23.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Cronometer Home Workout Plan - Cronometer Blog<\/title>\n<meta name=\"description\" content=\"Cronometer Blog A Cronometer Home Workout Plan\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cronometer.com\/blog\/home-workouts-and-cronometer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Cronometer Home Workout Plan\" \/>\n<meta property=\"og:description\" content=\"Most of the world is currently on lock down for quarantine. People are being asked to stay indoors unless it&#039;s a necessity to go out. 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