Keeping Fit And Healthy During Covid-19.

HOME TRAINING WITH NO GYM EQUIPMENT!

Here is a home set up of my clients that they are using while on lockdown. But what if you haven’t even the basics?

With gyms being shut during the pandemic it is important to keep on top of our health and fitness. If, like me, you are very gym based with your own training then it’s time to change your mindset to mixing up your training as we will have none to very little gym equipment at home. I have virtually none myself part from a physio band which offers very little resistance!

So our training will have to be very much circuit based using our bodyweight and what we have around the house. A few examples are bent over rows using a sports bag that you can fill with heavy books, I myself use a portable oil filled radiator! As the weight isn’t what we are used to then slow down the reps really going for the contraction at the top of the movement working on that mind to muscle connection. The same bag can be used for squats, holding the bag on your chest.

Here is an example workout I am using with a client at the moment -

First a simple ab circuit -

Each exercise to be performed for 45 seconds with 20 seconds rest in between exercises. After a circuit have 1 minute rest then repeat the ab circuit. I use the GymBoss app on my phone for a timer so you can set it so it bleeps at the start of the exercise and finish.

AB CIRCUIT

Plank - 45secs

20 seconds rest

Russian Twist - 45 seconds

20 seconds rest

Crunches - 45 seconds

1 minute rest and then repeat for a total of 3-4 circuits.

WHOLE BODY CIRCUIT - 45 seconds on, 25 seconds rest. 1 minute between circuits.

Squats holding a sports bag by the chest or use a kettlebell if you have one.

Press Ups

Alternate Lunge

Bent Over Sports Bag Row

Glute Bridge with the sports bag on your lap

Single Arm Lateral Raise using a backpack with a couple of books in.

This is a nice simple whole body workout that we can all do at home even with a tiny bit of space.

If you have a garden you can use it for sprint intervals or walking lunges to the end and back.

Also take this time to learn some yoga, working on your flexibility. I’m no expert on yoga at all but YouTube has some great yoga channels. Two channels that I use are Boho Beautiful (the backdrops are nice and relaxing!) and also Yoga With Adriene. There are plenty of others of course.

While we are at home keep on top of your nutrition, don’t use it as an excuse to eat crap. Reduce calories slightly and keep food healthy and nutritious to support your immune system.

Most important, stay safe, stay indoors and listen to the rules we are given, they are there for a reason!

Peter