Home Workouts for Coronavirus: Skip the Gym, But Not Your Workouts!
I know lots of people are feeling skeeved out by the idea of going to the gym right now. At at time when we’re being urged to minimize our exposure to crowded spaces and to diligently sanitize our surfaces, the gym environment can seem… not ideal.
So if you live in the neighborhood of an outbreak or simply can’t tolerate the idea of going to your local gym, I have a solution for you: home workouts.
What I want for you is to be able to continue on your fitness journey without dealing with the discomfort and worry of going to a large, crowded facility. The way I look at it, the time is going to pass anyway – you might as well be healthy and in good shape!
In this blog post, I’m giving you three sample workouts from the Fit Smart Fast 12-Week Program. These workouts can be done completely at home, and the ones I’m sampling for you require absolutely no equipment. Best of all, they only take 20 minutes – so if your neighborhood schools have shut down and your schedule is occupied with entertaining your kids, these workouts can be crammed into a very small amount of time.
Plus, each exercise is linked to a video for your viewing convenience.
Enjoy your home workouts!
Full Body Strength Workout – ~20 Minutes, No Equipment
Warmup
- Back Warmup ? 2 rounds of 8 on each side
- Seal Jacks ? 2 rounds of 10
Strength Circuit – repeat 3 times, going through the entire circuit without stopping, resting 60 seconds between each round
- Split Squats (Bodyweight Only) ? 8 on each side
- Knee Push-Ups ? 8
- Bridges ? 20
- Wall Sit – 20 seconds
- Mountain Climbers (Slow) – 20 seconds
- Rest – 60 seconds
Ab Workout – ~20 Minutes, No Equipment
Repeat 3 times, without resting between exercises, but resting 60 seconds at the end of each round
- Leg Lifts from Plank (Alternating) ? 45 seconds
- Leg Lifts from Short Angle Side Plank (Right Leg) ? 45 seconds
- Leg Lifts from Short Angle Side Plank (Left Leg) ? 45 seconds
- Ipsilateral Deadbugs (Right Arm, Right Leg) ? 45 seconds
- Ipsilateral Deadbugs (Left Arm, Left Leg) ? 45 seconds
- Rest – 60 seconds
Cardio Workout – ~20 Minutes, No Equipment
Repeat 4 times, resting 60 seconds between each round.
- Tie Your Shoes Lunges ? Right Leg (20 seconds)
- Tie Your Shoes Lunges ? Left Leg (20 seconds)
- Three Leg Dog Flow ? Right Leg (20 seconds)
- Three Leg Dog Flow ? Left Leg (20 seconds)
- Lateral Lunges ? Right Leg (20 seconds)
- Lateral Lunges ? Left Leg (20 seconds)
- Feet Elevated Windmill Side Plank ? Right Side (20 seconds)
- Feet Elevated Windmill Side Plank ? Left Side (20 seconds)
- Touchdowns (alternating for 20 seconds)
- Rest – 60 seconds
Want More Home Workouts?
I’m offering some special discounts on my virtual sessions and online programs! Click below to learn more.
I also want to invite you to check out BetterHelp’s Coronavirus News article on easing symptoms of boredom, depression, and anxiety while at home!