Today we are posting chapter 2 from our “Fitness and social distancing” series (part 1 is here). We hope you will stay active and this will boost your immune system and this period will pass you by without any damage.
This workout is for individuals that are more accustomed to exercising for about an hour a day as opposed to some of the 15 or 25 minute circuits that we’ve provided. By combining cardio with strength training, you’ll not only keep moving, but burn calories, sweat out those toxins and have fun!
After about a five minute warm-up which should include a few simple stretches, choose an upper body exercise, lower body exercise and cardio burst to perform for five minutes, for a total of seven circuits. The burst of cardio should account for 2-3 minutes of the circuit.
As for your upper body exercise, you can choose from:
- Chest press
- Bent over rows
- Shoulder press
- Hammer curls
- Tricep kickbacks
- Kettlebell Swings
For your lower body exercise, you can choose from:
- Dumbbell squats
- Wall sits
- Side Lunges
- Sumo squats
**Remember, you’ll be working out at home so you might not have access to kettlebells and free weights (dumbbells). This is the time to get creative and use any household item such as gallons of water or milk, laundry detergent bottles, canned goods, etc.
For your cardio burst, choose from toe taps, step-ups, jumping lunges, suitcase carries, jump rope, or mountain climbers. You can also do a quick shuffle in place which gets the heart rate up too!
The last 10 minutes of your workout will consist of core (ab) work and some flexibility exercises for the cool down. For the ab work, you can choose from the traditional plank, side planks, side hip raise, reverse crunch, scissor kicks, V-ups or Russian twist.