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  • Jessica Renaglia

Top Ten Workouts to do during isolation

There are so many times you can play a game of monopoly or clean out the pantry during this self-isolation. So this week we thought we’d focus on physical health and how to achieve that while you are stuck at home!


In fact, looking after your physical health is more important now than ever: not only will it improve your mental health, but staying fit is a great way to help boost your immune system. Here are the Top Ten Workouts to do (if you have no equipment) during isolation!


10. 30 Day Plank Challenge

Who's game to give this a go? Pick an exercise or stick with the planks to improve your core fitness over the next month of isolation! Don't worry, we've programmed rests in there for you!



9. 10 MINUTE EMOM

For those of you out of the know, EMOM means Every Minute On the Minute.


A great way to set up a quick little high intensity session!


As you progress through the minutes, you'll find your rest time decreases as your body fatigues!


Try this one out:

  • 10 push ups

  • 10 air squats

  • 10 sit ups

  • Rest until the end of the minute

8. WALK THE DOG

This activity is good if you have a dog, obviously. Maybe it's time to see if the cat can be walked on a leash?

Or do like good country folk do and just get on the back of a horse!


7. CLEAN AND PRESS // CARDIO (run, jog, skip, bike ride, treadmill)



Find a random object at home that you are able to safely lift over your head. Pick it up off the ground and rest near your shoulders before lifting it overhead. Do this as many times as you can in a minute (or adjust for longer if your weight is too light and you would like a harder workout).


When your time is up, run/jog/walk (depending on your skill level). Map your course out so you are doing cardio for at least 2-4 minutes at a medium intensity level.

6. TABATA workout with four movements


Tabata is a type of HIIT High Intensity Interval Training. Specifically, it's a four-minute workout consisting of 8 rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest.


Set 1: Air Squats - 20 seconds on 10 seconds off for 8 rounds

Set 2: Mountain Climbers

Set 3: Jump Rope Single or Double Unders

Set 4: Burpees or Up Downs

For the four sets you work out for 16 minutes in total.


5. LEARN SOME TIKTOK DANCES

Your kids might have this app, or you might be one of the #over25! Either way there's a sweat to be worked up from learning 10 sec dances.


4. SPELL YOUR NAME OUT

Always a fun workout if you're absolutely stuck for ideasspell your name for a workout! There are three levels of difficulty...or at least as many levels as you have names. Sorry not sorry to anyone with a Q or an X in your name!!!!!



3. RUNNING/JOGGING



Been inside the house a bit too long? Well, jogging improves your nervous system, leading to decreased levels of anger and hostility, but doing it outdoors is even more beneficial as studies have shown that being in nature reduces tension and depression.


If you've got a route you usually take, then grab the headphones, pick your favourite playlist and hit the pavement. If not, here's a routine you can try:


Run 1,600 meters // 4 laps of your block

Rest 3 minutes

Run 1,200 meters // 3 laps of your block

Rest 2 minutes

Run 800 meters // 2 lap of your block

Rest 1 minute

Run 400 meters // 1 lap of your block


2. 4-3-2-1 WORKOUT

You've got 12 free minutes spare? Why not try out the 4-3-2-1 workout! Basically we're just breaking up your minutes into four categories! If you want a longer workout, just do two or three rounds!


4 minutes of cardio (running, walking, skipping, fast feet)

3 minutes of lower body (1 min squats, 1 min lunges, 1 min wall sit)

2 minutes of upper body (1 min of push ups,

1 min tricep dips on chair) 1 minute of abs (plank)


1. FART.

Did you know one fart burns approximately 67 calories?

RESOURCES:

AMRAP = As many repetitions as possible

TABATA = Interval style training (20 seconds work, 10 seconds rest)

EMOM = Every minute on the minute


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