2020 is proving to be quite an eventful year so far to say they least, by now we are all familiar with the current situation regarding the Coronavirus/COVID-19 . We have all been encouraged to keep our distance and stay home as much as possible and for good reason. However, due to the severity of the situation a lot of us are starting to feel the tension and stress, but it is important to remain calm and do your part to stem the spread.

Physical fitness is an important coping mechanism for those of us trying to keep anxiety at bay and maintain a sense of normalcy and well-being. At the same time, it is crucial to prioritize not only your safety, but the safety of others as well. Ultimately, social distancing during these times is key (yes, that means you may need to  stay clear of the gym). As many of us begin to settle in to work from home for the foreseeable future, we thought we would share some tips on how to  make time for your mental and physical health whist socially distancing yourself (or whilst in isolation).  Please stay safe and keep those hands clean, we can do this!

  1. Create a designated fitness space/area

You can pretty much turn any environment into your workout space and there is no excuse to not get a really good workout in when you are home. By replicating the intensity of a gym workout program at home, you will be able to sustain your fitness when deprived of your usual facilities. A basic home workout could be augmented with yoga mats, resistance bands, skipping rope, stairs, kettle bells and dumbbells as well as a training partner, which is not essential but a nice-to-have element especially if you are self-isolating with your partner or family, include them in your workout.

  1. Groundwork

Exercises such as basic push-ups, sit-ups and squats can be used as the “foundation movements” of any home workout, but they can be varied in a number of ways. Such as setting a certain about of reps every minute, on the minute, or setting yourself the target of doing as many sets as possible in a 10-minute time frame, are  two ways to keep things interesting. The “curtsy lunge” is a good variation to the standard lunge, targeting the glutes and quads, while the hinge-like frog squat provides a great core workout while increasing your heart rate at the same time. When training at home, get creative with your home interior. Chairs and beds can be used for triceps dips and canned goods could easily substitute for dumbbells. Even handstands are a great way to increase upper body strength and you can use cushions or pillows as a crash mat, it is a lot of fun…you just might have to give your walls a wipe down afterwards though. However, it is not recommended that you try the handstand if it is not already part of your training regime – safety first!

  1. Apps and online tutorials

There are a variety of apps and online exercise tutorials that you can watch to get some inspiration and ideas for home workouts. These options are great if you are lacking some creativity or just not sure where to start or how to execute certain routines and exercises correctly from home. Online support such as apps and tutorials also boast a variety of wellness techniques, such as meditation and yoga. It is very important to remain calm and relieve some of the stress and anxiety you might be experiencing, and such online aids can help you do so.

  1. Self Isolation home workout

If all else fails you can try this quarantine home workout to make sure you are maintaining your fitness, keeping up with your goals and at the very least, staying sane.

Upper body

  • Push ups – 3 sets of 15 reps (or to failure).
  • Triceps dips – 3 sets of 12-15 reps, you can make use of your couch or a chair for this.
  • Bicep curls – 3 sets of 10 -12 reps, you will need to get creative with what you can get your hand on (luggage/bags/water bottles or bands).
  • Plank taps – 3 sets, 12 reps each arm.
  • Forearm plank reach out – 3 sets of 10-12 reps on each arm.
  • Downward dog to push up – 3 sets of 12 reps.
  • Decline/incline push up – 3 sets of 12 reps, followed by one set to failure.
  • Side raises – 3 sets of 10-12 reps each side (can use water bottles/bags/bands).
  • Bear crawls – 3 sets, to distance or time (depending on space).
  • Burpee with push up to star jump – 45 seconds on, 20 seconds off.

Full workout may take up to 30 minutes depending on the rest time needed.

Lower body

  • Squats – 3 sets of 15 reps (add a loaded backpack for some added resistance).
  • Forward lunges – 3 sets of 12 reps.
  • Reverse lunges – 3 sets of 12 reps.
  • Single leg lunges – 3 sets of 12 reps, you can make use of your couch, a chair or bench for this.
  • Single leg deadlifts – 3 sets of 12 reps.
  • Glute bridges – 3 sets of 15.
  • Frog pumps – 3 sets of 15.
  • Jumping squats – 3 sets of 15.
  • Calf raises – 3 sets of 15, using a step at home for the more advanced lifter, try single leg calf raises.
  • Frog squats – 3 sets of 15 reps.

Full workout may take up to 30 minutes depending on the rest time needed.

Core

  • Holding plank – 3 sets of 30 second holds.
  • Abdominal crunch – 3 sets of 12 reps.
  • Knee tuck kicks – 3 sets of 12 each leg.
  • Knee-to-shoulder knee-ins (alternating sides) 3 sets of 12 reps.
  • Elbow-to-knee crunches – 3 sets of 12 reps.

Full workout may take up to 15 minutes depending on rest time needed.

Tip: To further increase intensity, try reducing the rest time between exercises or perform super-sets (one exercise straight after the other).

 

 

 

 

 

 

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