Corona Virus, or Covid-19 has the country in a vice-like grip. Add to that the fact we have no idea when Corona virus will be eradicated. It is therefore vitally important that we keep ourselves fit and healthy – physically and mentally.
Official action on Corona Virus
The government has suggested that people should avoid social interactions and stay at home, except for essential travel/work.
At Kelsey Kerridge we are following the government’s advice and have, with heavy hearts, closed the doors to the facility until further notice.
Keeping fit at home through the Corona Virus outbreak
While we recognise absolutely that sticking to the social isolation policy is vitally important, we also know that exercise is essential for physical and mental well-being. With that in mind, here is an easy-to-follow, equipment-free and challenging workout that you can do in the safety of your own home.
The simplest way to workout at home is to use your own body with a range of bodyweight exercises.
These exercises, particularly when completed as part of a non-stop circuit, will help build strength, increase endurance, tone muscles and burn calories.
Burning your way through self-isolation
Here is one example, but you can add your own exercises if you prefer.
Do a five minute warm up (jogging on the spot, star jumps etc), and some stretching.
Squat jumps – start in a squatting position, with your hands touching the floor in front of you. Spring upwards with a two-footed jumping action, raise your arms high above your head as you do so. Land and return to squatting position.
Pushups – with your hands under your shoulders, and your weight on your toes and hands, power upwards until your arms are straight and your body is a straight line from head to heels. Lower with control until your body hovers just above the floor.
Lunges – Stand upright with feet close together. With your left leg firmly on the floor, take a larger than usual step forward with your right leg and lower your right knee to the floor. Use your core strength to push up and return to standing. Repeat, leading with the left leg.
Tricep dips – with your back to a chair, place both hands on the chair edge behind you. Your feet should be on the floor with a slight bend in your knees. Bend your elbows and lower your buttocks almost to the floor. Now power up, using the strength in your triceps, until your arms are straight.
Squat thrusts – Take a squatting position on the floor. Keeping your hands on the floor, with hands shoulder-width apart, jump backwards until your body is in a straight line from head to heels. To complete the move, drive your legs back to squatting position.
Russian twists – sit on the floor with your feet out in front of you and with a slight bend in the knees. Lean back until you can really feel your core working to keep you in position. Now put your arms straight out in front of you. Twist to the left and touch the floor with both hands. twist smoothly to the right and touch the floor to the right of your body. Keep this left and right movement going in a smooth fashion. For a tougher challenge hold a weighted object in your hands and let your feet hover off the floor.
Elevated pushups – place your feet on a raised surface such as a chair or table. Your hands will be on the floor and your body should be in straight line from head to heels. Press up from the floor and then lower in s smooth, controlled motion.
And the most effective exercise of all…
Burpees – This is the same action as a squat thrust except as you bring your feet back to a squat, you power upwards in a jumping action. As you land , you drop into a squat and start the movement again.
Complete each exercise for 30 seconds with a 10 second jog recovery before starting the next exercise.
Repeat the set for 45 seconds with a 10 second recovery.
Repeat the set for 60 seconds with a 10 second recovery.
Do a five minute cool down.
Find your level
This exercise session will get your heart pumping blood around the body and prove a real mental stimulus. To increase the intensity, add a further set of exercises – maybe a 50 second for each set. To lower the intensity either cut a set or increase the rest period.
Watch this space for further ideas of exercises you can do at home.