Updated: Jul 1, 2020
Here we are... on what feels like day 3,047 of this global pandemic and I'm running out of ideas to keep myself and the two tiny humans in my house entertained. I'm fortunate enough to have the ability to work from home during this time. I've even set up a corner desk in my bedroom to properly channel my work efforts while in my pajamas. I'd love to tell you that I'm the type of person that wakes up, gets fully dressed, hair and makeup done before breakfast so that I'm ready to go for the day. But that would be a lie. In fact, I typically only get dressed (from the waste up, mind you) on the days I have ZOOM calls. It's difficult to be structured when life has altered so drastically like it has these past two months.
One thing I can attest to is the importance of being consistent with my workouts. Again, I'd love to tell you that I've taken advantage of all this time at home and have worked out every day for the past two months! I haven't. I've definitely binged some Netflix the first month. Nobody's perfect.
The rule of thumb for working out is to achieve a minimum three days a week to maintain your current level of fitness. Anything over three days a week helps you to achieve a higher level of fitness. The Netflix month was definitely a three day workout a week kind of month. Once I gave myself a solid pep talk to abandon the couch and get my fitness on, I started looking in to at home workouts.
Here's one I did using nothing but my body weight, aka body weight movements. This is an overall body workout that may leave you looking at stairs in a hateful way the next morning. But it hurts so good!
WAIT! Before you workout... take time to stretch! You're about to go from your desk/couch in to a full body workout. Let's warm your muscles up a bit, shall we?
1. Toe grabs- place one foot forward, reach down trying not to bend your knee and grab your toe- pulling toward your body. You should feel your calves stretch while you do this. alternate legs 10 times, 5 per side.
2. Scissor kicks- Start by standing with both feet together with your left hand out, parallel to the ground. Take your right leg and kick up, touching your left hand. Alternate your leg and hand each time you kick, left leg kicking right hand, right leg kicking left hand. Do this 10 times, 5 kicks per leg.
3. Walking lunges- Start by stepping forward with one leg. Take the knee for the back leg to the ground then switch. Alternate legs lunging forward completing a total of 10 lunges, 5 each side.
4. Jumping jacks- Let's get that heart rate going and complete 20 jumping jacks!
Complete 3 rounds of each movement above.
Now you are ready to get your fitness on! I've lovingly named this workout, "While in Quarantine"
Every Minute, on the Minute (EMOM) for 25 minutes (five rounds total):
Minute 1: 15 push ups (on your knees if you cannot complete all 15 within the minute)
Minute 2: 20 air squats
Minute 3: 10 burpees (cut these down to 8 if you cannot finish within the minute)
Minute 4: 12 speed skaters
Minute 5: 30 second plank
Try to take a walk around the neighborhood or your backyard after this one and give yourself about 10-15 minutes to cool down. The worst thing you can do is lay down immediately afterwards. Especially if you do not have anyone around to help you back up!
Don't forget to stretch, drink loads of water and get some sleep. This is a unique time in history. Let's take advantage and take care of ourselves!