COVID-19 Quarantine & Workout: At Home Fitness Tips
Image from myfitnesspal.com
I felt this blog would be especially important with so many people suddenly finding themselves temporarily out of work or forced to work from home with your kids at home as well — your fitness regiment may have fallen by the wayside. More importantly, if you aren’t working, buying new fitness equipment may not be in the cards.
This is the perfect time to get creative and create your own home gym. I know all of my fellow fit friends were used to hitting the gym four, five and even six times every week and now having that removed from you can feel a little daunting.
I’ve realized that the biggest obstacle in my way, isn’t having access to a gym, but is simply my attitude and how I approach this new environment.
In my At Home Workout Guide, I provide low cost options for my clients on how to create their own comfortable fitness space at home and even when they travel. My guide is divided into exercises for the 5 componenets listed below.
Five Components of Your At Home Fitness Program
A warm-up.
A cardiovascular (aerobic) workout.
Resistance (strength-building) exercises.
Flexibility/Stretching
A cool down
Tips for home exercisers
Weights and Dumbbells: I always recommend purchasing a set of dumbbells. I understand during this time, it may not be an option so I found the perfect picture (shown above) that shows the weight of a few household products. These are perfect to use to replace your weights. Other heavy household items that can work as weights include, laundry detergent bottles with handles, large water cooler jugs and large bags of pet food. A suitcase or a backpack filled with books, cans and other heavy items are also other great options.
Sliders: Paper towels, Paper plates, Furniture sliders and hand towels or wash cloths.
Step Platforms: Stairs, Chairs and Furniture with a flat surface
Cables: Resistance Bands & Booty Bands
Tips to Make Fitness Fun and Successful at Home
Use a deck of cards to establish how many reps you will do for an exercise. Each number or face signifies reps while the suit is an exercise.
Dancing! Tik Tok has become even more popular over the year and even more so now. Pick a dance challenge or a fitness challenge and encourage your family to join in. I’ve recently started an account, and it definitely makes me sweat! A great option for cardio.
Try to challenge yourself and avoid boredom. At home, you won't have the variety of equipment and classes that are available at a gym. So don’t forget to check out my IGTV videos for exercise suggestions and workouts you can do from home. This will also ensure that you're exercising correctly. This is essential as well. Use my videos as a guide for form and technique.
Find an exercise partner. You'll be less likely to find excuses when you've arranged to work out with a friend. My friends and I have decided to do virtual partner workouts with Facetime.
Schedule your workouts. This is important. If you are stuck at home, making a consistent space in your schedule will help you to be consistent.
Use a journal to track your progress and jot down some of the creative alternatives you’ve used. Write down workouts that made you feel energetic so you can revisit them another day.
Be realistic. If you want to see results, you have to be strict, dedicated and consistent.
Music works well at keeping you motivated and focused. It especially helps while working out at home to keep you on track.
Do compound exercises. These types of moves recruit several muscle groups at once, so you'll get stronger and burn more calories than if you were doing isolation exercises.
If you need further assistance, I offer an online training program that has become very popular during this pandemic. We are in this together, please reach out if you need assistance and please stay safe and stay home.