With many people stranded at home due to the Coronavirus risk, we figured it would be a good idea to provide you with workout options that you could do at home for the time period that you are not able to visit a gym.
Just because you cannot leave home or attend a gym does not mean that you cannot stay active.
During the coming week we’ll be providing you with a 5-day workout routine that you can follow from home. You will not need any workout equipment at all, since all exercise are bodyweight-based.
The weekly workout plan will be structured as follows:
Day 1: Full body strength and conditioning circuit 1
Day 2: Mobility and Flexibility – Hips and legs
Day 3: Full body strength and conditioning 2
Day 4: Mobility and Flexibility- shoulders and spine
Day 5: Full body strength and conditioning 3
We’ll be posting a workout video every day to make it easier for you to follow.
Day 1:
Today’s workout is a full-body strength and conditioning workout, based on bodyweight exercises.
Bodyweight squats
Stand shoulder width apart. Bend your knees and drive your hips back, while leaning forward with the upper body and bringing your arms forward for balance. Bend your knees about 90 degrees or until your thighs are parallel to the floor, then come back up. Repeat for 20-50 reps
Jumping jacks
Stand upright with your hands on your hips and your feet together. Jump and bring your hands over your head, while bringing your feet apart, to about shoulder width. Then lower your arms to your hips and bring your feet back together. Repeat for 30-50 reps.
Kneeling (or full) pushups
Kneel on the floor and place your hands under your shoulders, on the floor. Keep your body in a straight line. Now bend your elbows and lower your body towards the floor, bringing your chest as close to the floor as possible. From this position push back up until your elbows are locked out (straight). Repeat for 15-30 reps.
Reverse lunges
From an upright standing position, with your feet together, step back with your right leg, and bend both knees. The right knee should be almost touching the floor. Avoid the left knee from travelling further forward than your toes. Bring your right foot fforward towards your left foot. The repeat wth the left leg. Do 10-15 repetitions on each leg.
IYT
Lie on the floor (preferably on a mat) and brig your arms out 90 degrees to the side. Keep your forehead on the floor. Now raise your arms out to the side as high as possible and squeeze your shoulder blades together as hard as you can. Lower your arms and now bring them up next to your head. From this position raise your arms up again as high as possible and then lower them. Return your arms to starting position. This is one repetition. Repeat for 10-15 reps.
Crunches
Lie on your back and bend your knees. Place your hands behind your head or across your chest, and fix your eyes on a position on the ceiling above you. Now raise your shoulders off the floor as high as possible and hold that position for 4 seconds, tensing your abs. Then lower your shoulders to the floor. Repeat for 20-50 reps.
Bird dog
Kneel on the floor and place your hands on the floor, under your shoulders. Rainse your right arm out to the front, and simultaneously your left leg out to the back, straightening your leg. Hold this position for 2 seconds, then return to the starting postion. Now repeat with left arm and right leg. This is one repetition. Repeat for 10-20 reps.
Bicylcle crunches (Bonus exercise)
This exercise is slightly more advanced. You can try it if you feel up to it. Lie on your back and lift both feet off the ground, with knees bent 90 degrees. Place your hands behind your head. Now rotate your torso to the left and bring your right elbow towards your left knee. Straighten the right knee. Then rotate your torso to the right and bring your left elbow towards your right knee. Straighten your left knee. This is one repetition. Repeat for 10-30 reps.
To improve your stamina, try to keep your rest periods between exercises as short as possible.
Aim for 3-5 rounds of this circuit.
