The global coronavirus pandemic is forcing many of us out of our normal fitness regimes.
We’re being warned off gyms, and many of our fitness classes and sports training sessions are being cancelled. But when you’re spending so much time isolated in the house, it’s even more important to stay active.
If you’re working from home and feeling the need to get active, why not try this simple 30-minute workout.
Not only will you elevate your heart-rate and get your muscles working, it will also provide a great outlet for your mental health and give you something else to focus on other than the scary news cycle.
REPS strength and conditioning coach Lee Chambers, has pulled together a full-body workout that you can do in your living room – and it’s the perfect way to spend your lunch break.
Full-body 30-minute home workout
Jogging on the spot
This one is pretty self-explanatory. Get those knees up, push your arms out in front, then push them above your head to get your whole body warmed up.
Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart.
Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor .
Drive back up to the starting position and repeat.
Starting in a high plank with a flat back, lower your chest to the floor by bending your arms and sending them back at a 45-degree angle (think back at an angle and not straight out from the sides).
Keep your neck in a neutral position, meaning it hang down towards the floor. Think about looking a few inches in front of you on the floor as you lower.
Press everything back up in a straight line, breathing out as you lift.
Start standing, jump down into a plank and then quickly lower yourself to the floor.
Push yourself up from the floor, jump your feet towards your hands as you stand up, finishing the move with another standing jump at the top.
Assume a plank position on your forearms.
Your body should form a straight line from head to feet.
Ensure your lower back and hips don’t sag.
Rest for 1 minute
Using a bench or a chair, place hands on the outside of hips, fingers pointing forwards.
Slowly lower your upper body down, making sure that your back is as close to the bench as possible (think about going straight down vs out at an angle which can place stress on your shoulders).
Lower until your arms are at 90 degrees, then use triceps to push yourself back up to the starting position.
20 reps each side
Lie on your back and bring your legs to a tabletop position.
Bend your elbows, and put your hands behind your head.
Crunch up and bring your right elbow to your left knee, straightening your right leg.
Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
Start with your feet apart and your chest up, drop your butt back and down, drive your arms up and push off the floor, and lift your knees toward your chest.
20 reps each side
Start with your feet together and step forward, lunging with your right leg.
Stand up, then repeat with your left leg.
Feeling brave? Take a minute rest and complete the circuit again. Or build up to this for next time.
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