Hopefully you are safe out there and respecting social distancing practices as we all endure the COVID-19 pandemic. During this time of uncertainty, having a workout provided can ease some mental strain. As a strength and conditioning coach I've found myself doing more workouts that other coaches have written in an effort to save mental space for doing my job on a day-to-day basis. It's really helped and may be something I continue doing after all of this is behind us.
Below you'll find an at-home workout for self-quarantining. All you'll need is a little floor space and a timer of some kind. There are many gyms out there providing online training services and it may help to utilize their services to find some consistency in your at-home training. Reach out to your local gym for guidance.
Enjoy these and feel free to write comments or questions below if needed.
Warm Up:
Jumping Jacks 2x60 seconds
Squat Jack 2x60 seconds
In and Outs 2x60 seconds
Rest! Take two minutes to catch your breath.
Warm Up Continued:
Frog Pumps 2x15
Lateral Bear Crawl 2x45 seconds
Shoulder Y to Lift Off 2x12
Rest! Take two minutes to catch your breath.
First Tri-Set: Do these exercises together for three rounds
Bodyweight Squat 3x45 seconds
Hand-Release Push-Up 3x45 seconds
Windmill Stretch 3x8 each side
Rest! Take two minutes to catch your breath.
Second Tri-Set: Three rounds!
Alternating Reverse Lunge 3x15
Alternating Bird Dog 3x45 seconds
Short Lever Adductor Side Plank 3x20 seconds each side
Rest! Take two minutes to catch your breath.
Third Tri-Set: Two rounds!
Bodyweight Lateral Lunge 2x10 each side
Bear Crawl 2x60 seconds
Prone T 2x15
Rest! Take two minutes to catch your breath.
Core Finisher: Two rounds!
Single-Leg Glute Bridge 2x15
Supine Alternating Deadbug 2x45 seconds
Enjoy this workout and use it as a template if you need one! It's important that we continue to have a plan with our training despite the unprecedented shifts that are occurring around us. Please feel free to reach out for any additional support.
Photo Credit: PeopleImages/iStock
READ MORE:
- How to Train Safely During the Coronavirus Outbreak
- Tips for Staying Active During the Coronavirus Pandemic
- How to Handle the Fear Surrounding the Coronavirus Outbreak
