This week Canada and other Western countries finally entered into their quarantining and self-isolating phases, about two months behind China. That’s not their fault, but it took this long for the Coronavirus to stretch itself outside of Mainland China.
But now that you’re hunkered down in your home, what are you to do?
As I listed last week in my suggestions for how to get through your quarantine, staying active is very important. Below you’ll see a few combinations of workouts you can incorporate into your daily schedule. Sorry, I haven’t posted pictures so you’ll need to look them up (or do your best to follow my directions)!
Day 1:
- Plank taps.
In a plank position with arms straight, touch your shoulders, chest, stomach, knees, then toes. One set is comprised of ten touches total. Do this for 15 reps. Do three sets. - Next, starfish.
On you stomach lie flat down arms and legs spread like a star. Lift up and hold for five seconds. Drop and then immediately lift again. 15 reps, three sets.
Three rounds!
Day 2:
- Bear crawls. Four to the front, four to the back. One rep is there and back. 15 reps.
- Burpees. Revisitation of elementary school fun. 15 reps.
- Squats. For extra back workout, hold a water jug above your head, arms straight, don’t bend them. 20 reps.
Three rounds total.
Day 3:
- Split pushups. In typical push up form, one arm further out above your head than the other, alternating sides, do a push up. 15 reps.
- Split lunges. Extend one leg out, crouch down until both knees are at 90 degrees, 20 reps total.
- Skipping in place. Don’t have a rope? Np, hop instead. 1 minute continuous.
3 rounds.
Day 4:
- Elephant walks. Get your swing on. Bend over like you’re going to pick something up but don’t strain yourself with your arms extended. Walk backwards and swing your arms, six steps back, turnaround and do six steps back. You’ll feel it in your legs! One set is twelve steps total. 15 reps.
- Pike push ups. You know the downward dog? In that same position, do a push up. 18 reps is a good number.
- Half squat up and down. Get into squat position, knees at 90 degrees with butt just above your knees. Now, one at at time, put one knee down, then the other, then return to the half squat position. Great for all that stair climbing you’re going to do in your house. One rep is all four movements, 40 reps total.
3 rounds total.
Oh, and today’s stretch, look up what the psoas muscle is and stretch it out.
Day 5:
- Punches. Get a full water bottle, throw punches to the front: right left right left. 10 each side for 20 reps total.
- Mountain climbers. An elementary school favourite. Crouch down on all fours on the ground, one knee by your chest, the other extended behind you on the floor. And switch. 20 reps total (10 each leg).
- Burpees. Plain and simple burpees: jump up, then down onto the ground to do a pushup, hop back up, and repeat. 20 reps.
3 rounds total.
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So that’s one week’s worth of working out. You can rest on the weekends. Keep your body moving and remember to stretch!