Four workouts to do from home during coronavirus pandemic

Blake Lancaster works out with WAAY.

>>> sports coverage you can count on.

>> with the ongoing threat of kroansz, north alabama gyms are closed and school is out.

So you may find yourself on your couch more lately and slacking off on your exercises.

I spoke with a personal trainer today that gives us quick four and easy exercises you can do in your living room or out in your yard.

Ready, blake?

Stimulants for your immune system and mental health.

>> you will get serotonin and all the other endofer fins to help boost your mood.

Hands on your hip.

All the weight on your back leg.

Keep your balance.

Keep all the weight on your front leg and stand tall.

>> trainer brant lancaster says it only takes four exercises to get your heart rate up and calories burning.

>> second movement is going to be a said plank.

We're going to get down on the ground.

Put your elbow on the ground.

Feet flat.

We're going to get on the side of your foot.

We're going to try to keep your hips facing the wall in front of you.

>> a split squat, side plain, pushup and glute bridge to make sure your body keeps moving.

>> turn your pinkies out a little bit.

That's going to keep your elbows closer to your body.

Should look like an arrowhead when you're at the bottom of the pushup.

From here, turn my hands out just a bit.

From there i'm going to go down for the pushup.

At the bottom if i'm doing it right, it should look like an arrowhead.

>> all you need is floor space.

>> big bang for your exercise.

We're going to het every muscle group and movement pattern we can hit with body weight.

>> lancaster suggests doing four rounds of each exercise with ten reps.

It will increase range of motion, which is baig big in preventing injury.

>> anywhere from 2 to 500-calories doing this.

If you started adding cardio, you can ramp that up just a little bit.

>> coronavirus has made worworworking from home the new normal.

But if you can, squeeze in these exercises midday.

>> there's a ton of studies if you go and exercise in the middle of the day your product productivity at the back end of the day is going to be higher.

>> during a time of uncertainty, lancaster says prioritizing your health is vital to staying safe during this pandemic.

>> type of routine for everybody and anyone regardless of fitness level.

>> in addition to exercise, blake says you can do these three things to boost your immune system.

Eat healthy, drinks lots of water, and be sure you're getting