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Keep Moving!

How are you managing in these current times of social distancing and self-isolation? Thankfully we have the internet and all its magical corners that we can get lost in. I’ve seen so many online fitness classes pop up recently. It makes total sense. I’ve been doing online personal training with clients for 3+ years now. My clients love it and I love it. I do appreciate that for some, looking at a screen is not their thing, even during these crazy times. 

By now I’m sure many people are feeling the effects of inactivity. So, if getting out for a walk or run isn’t an option for you here’s a 7-day workout plan to keep you moving. Cut it out (if the paper comes to your house) or print it out. Leave it in a place that you will see it often – like the fridge door! There’s no equipment needed – just you and a minimum amount of square footage. Music is good. Blast it if you can.

Here you go (only do these exercises if they are safe for you to do):

Start every workout with a 5-minute warm-up consisting of walking/marching/jogging on the spot or dancing. 

  • Day 1: Push-ups (at the wall, from your knees, or toes) – 5 to 20 reps / Squats – 5 – 20 reps / Plank from elbows and knees or toes – hold for 5 – 10 seconds and repeat 3 to 10 times / Superman (alternating arms and legs) – 10 to 20 reps.
  • Day 2: Jog on the spot – 1 minute / rest (walking on the spot) for 20 seconds or more / Jumping Jacks – 1 minute / rest (walking on the spot) for 20 seconds or more. Repeat this sequence 2 or more times.
  • Day 3: Push-ups (at the wall, from your knees, or toes) – 5 to 20 reps / Stationary Lunges – 5 – 20 reps on each side / Straight Arm Plank from knees or toes – hold for 5 – 10 seconds and repeat 3 to 10 times / Superman (alternating arms and legs) – 10 to 20 reps.
  • Day 4: High Knees – 1 minute / rest (walking on the spot) for 20 seconds or more / Ski Jumper – 1 minute / rest (walking on the spot) for 20 seconds or more. Repeat this sequence 2 or more times.
  • Day 5: Push-ups (at the wall, from your knees, or toes) – 5 to 20 reps / Side Lunges – 5 – 20 reps on each side / Side Plank (both sides) from knees or toes – hold for 5 – 10 seconds and repeat 3 to 10 times / Superman (alternating arms and legs) – 10 to 20 reps.
  • Day 6: Burpees (why not?) – 10 – 30 seconds / rest (walking on the spot) for 20 seconds or more / Jumping Jacks – 1 minute / rest (walking on the spot) for 20 seconds or more. Repeat this sequence 2 or more times.
  • Day 7: Active rest. Put on music and dance to your heart’s content, or play – with your children or your dog or your cat if it doesn’t give you the stink eye. Mobility exercises are great to do as well.

If you’re not sure how to do the exercises there are demonstration videos online. Always start slowly and don’t do anything you’re not comfortable doing. This plan is only a guideline. Make changes that suit you. The idea is to keep you moving during these extenuating circumstances.  

Always cool down with some gentle stretching and/or mobility exercises. I have a list of stretches and mobility exercises in a PDF format. Please feel free to contact me and I’ll send them to you.

Now, stop staring at a screen and move. 

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