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Ideas and workouts to keep fit during social distancing

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These are unprecedented times – strange and eerie – lived amidst the Corona virus epidemic. The British PM has announced a country-wide lockdown, affecting even our unstoppable capital, London. The outside world is just behind our front doors but beyond our reach.

Being inside the majority of the time can take its toll on our physical and mental health but the solution is simple: exercise and routine! More then ever physical movement will play a major role on everyone’s health. Plan your day to try to be productive and active. It’ll keep you mentally and physically fit. 

If you have no injuries you’ll only need a few pieces of equipment (some household items can be drafted in as makeshift tools!), some exercise rubber-bands, and you’re good to go. 

Thing you can do: 

  1. Dance – great way to fight stress, improve your mood and get your heart rate going. 
  2. Learn a new skill/language – If you are unable to work from home ensure your mind stays active to keep your mental health in check.
  3. Go for a run/cycle in the park – as per suggestion of the government. 
  4. Sleep and relax – Sleep and stress can affect your mental health massively so make sure you have enough of both. 
  5. Social interaction – Talk with you flatmates or partner if you live with them or over the phone. Usually we are in such a rush that we don’t make the time to talk with our peers. This is an opportunity to remedy that. 
  6. Workout – again, you won’t need much equipment to remain active and healthy. Below you can find an example of the online training workouts we are now doing with our clients during the lockdown, since like everyone else we are unable to offer face-to-face personal training for the time being. 

Beginners Workout (effort 7 out of 10)

8 repetitions of each exercise

A1 – Superman

A2 – Bridge 

Rest 45’’

B1 – Wall Push ups

B2 – Wall Squats

Rest 45’’

C1 – Bicep Curls with Rubber band

C2 – Tricep Dips on a chair

Repeat 2 more times

Intermediate Workout (effort 8.5 out of 10)

12 repetitions of each exercise

A1 – Push ups on the floor (easy option – knees on the floor)

A2 – Alternate lunges (12 reps each leg)

A3 – Plank 30 to 45’’

Rest 30’’

B1 – Standing Row with rubber bands

B2 – Squats with rubber bands

B3 – Straight arm plank with knee to chest twist

Repeat 2 more times

Effort scale: 1- you don’t feel much effort / 10 – you can’t do any more

Rui
AUTHOR

Rui

Life Lover. Personal Trainer. Manual Therapist.

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