Corona Crisis: no gym? No problem!
- Rebecca
- Mar 28, 2020
- 4 min read
So we have accepted that all gyms are closed to help combat the Covid-19 pandemic which may left a few of you stuck with what to do and asking yourself a few questions. How do I workout?! Will I lose all my progress?! I have no equipment, what can I do? How do I use this suspension trainer?
Well fear not, there are plenty of workouts you can do at home, not forgetting your allowance outside of the home such as a walk, run or cycle for an hour a day.
So let's start simple; you have no equipment. Below is a full body workout that can be completed with bodyweight alone. This targets all of our major muscle groups to keep your body ticking over. It can be advanced or regressed to suit your needs.
Aim for either: 2-3 sets of 12-15 reps of each exercise before moving onto the next OR complete the whole workout then repeat 2 or 3 times OR aim for work:rest periods of 45 secs:15 secs
1. Push ups
Begin on all fours placing your hands on the floor slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise. Bend your elbows and lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso. Pause, then push yourself back to the starting position.
Alternative: Can be modified starting on the knees, leaning hands onto a raised surface or standing against the wall.
Progression: Explosive push up.
2. Bird dog
Starting on hands and knees in a table top position. Raise your right arm straight in front of you and at the same time extend the left leg behind you. Elongate the spine and create a line from finger tips to toes, ensuring the core is engaged. Return to table top and repeat on the other side.
Alternative: Only raise one arm or one leg at a time
Progression: Hold for up to 30 seconds during full extension
3. Squats
Stand with feet hip width apart and toes facing slightly outward. Bend at the knees, sending your bottom backwards as if you were sitting down. Keep the weight into your heals and chest up. Pause at the bottom, then drive through the heels and lift body upwards back to the starting position, squeezing the glutes at the top of the movement.
Alternative: Use a chair to perform a sit to stand.
Progression: Slowly lower for a count of 4, then raise up for a count of 4. Add pulses at the bottom of the squat for a count of 4 before returning to standing.
4. Lunges
Stand tall with feet hip width apart and core engaged. Take a stride forward with one foot, keeping the back foot on the floor. Lower the back knee to the floor, ensuring the front knee does not go in front of the toes. Keep the shoulders relaxed. Drive your weight into the front heel to rise up to the start position and then repeat on the other side.
Progression: Lower for a count of 4. Pulse at the bottom for a count of 4. Elevate the back foot on a bench to target the glutes (Bulgarian Split squat).
5. Shoulder taps
Start in a high plank position with straight arms and elevated on your toes. Your hands should be flat on the floor stacked below your shoulders. Take your right hand and cross it over your chest to tap your left shoulder. Keep the core engaged and try not to let the hips rock. Return to all 4’s and then take your left hand to tap your right shoulder.
Alternative: Come down onto your knees and assume a table top position rather than a high plank.
6. Tricep dips
Sit on the end of a stair/chair with hands beside you. Bring your body forward off the edge and then bend at the elbow to slowly lower your body towards the floor. Keep the elbows tucked in. Extend your arms to return to the start position.
Progression: Extend your legs in front of you so they are fully straight. Slower the tempo of lowering.
7. Back extension
Lie prone with hands under your chin. Slowly raise your chest and shoulders off the floor, contracting your abdominals and lower back. Keep your head facing down towards your hands to maintain a neutral spine. Around 45 degrees of flexion is enough to raise off the floor. Return to the start position and repeat.
Progression: Lift your feet off the ground at the same time as your chest.
8. Crunch
Lie supine with knees bent and feet flat on the floor. Place your hands on your thighs then contract your abdominals to rise up and slide your hands towards your knees. Slowly lower back to the floor and repeat.
Alternative/progression: Lift your feet off the floor and keep your legs bent to 90 degrees. Crunch up towards your knees, keeping your elbows wide and engaging your abdominals.
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