Working Out at Home

Due to the Coronavirus or COVID-19, most gyms, fitness classes, and indoor facilities are closed. So how are you going to continue on your progress you’ve already made? Workout at home!

What?

Utilize what you have, if you can order some equipment that’s great, if you have some basic equipment that’s all you need. If you have nothing, that works too! As long as you are moving everyday for 45 minutes. You are ready to go!

Why?

Our lives have been disrupted, that includes our daily routine, our work schedule, our access to gyms. So if there is one thing that can help you reduce stress, keep you focused, and feel good after, why not do that? What is it? Working out. If you can workout for 45 minutes each day, you are in a good situation for when things lighten up and get back into our daily lives. Don’t use this opportunity to stop and take a break. Push on!

How?

To add variety and complexity, some basic equipment to have:

-Yoga mat

-Light weights (one set or even one dumbbell or kettlebell will do) If you don’t have that, make your own, use a bag and fill it will heavy items, or a suitcase*

-Resistance Bands (small and long bands)

Create circuits that have a variety of exercises that target the 7 movement patterns (Knee Dominant/Hip Dominant/2 Push/2 Pull/Core)

-Example: 1st Circuit (3 Rounds, 12 Reps, 30 seconds in between) / Rest 3 minutes / 2nd Circuit (3 Rounds, 10 reps, 30 seconds)

A1: Squats (bodyweight or weighted) / A2: Pushups / A3: Plank (45-60 seconds) / A4: Bent Over Row (weighted/band)

B1: Floor Glute Bridges / B2: Walkouts with Shoulder Taps (6 reps total) / B3: Shoulder Press (weights or bands) / B4: Squat Jumps (for time 60 seconds)

If possible, utilize the outdoors! Go outside for a run or walk! Adding some fresh air that you normally might be getting on a regular work day. Can help from sitting down all day and being less mobile than you normally are.

-Walk: Light walk for 45-60 minutes

-Run: Light jog around your neighborhood, explore your city!

-Bike: Go for a bike ride, can be low intensity or high!