Whether you’re already self-isolating, working from home, or have the prospect looming on the horizon – it’s likely that you’re normal routines are about to be pretty severely disrupted.
The government has taken a precautionary measure to close some businesses including fitness gyms to help minimise the spread of COVID-19. If you work out regularly, your fitness goals could take a serious hit.
But don’t worry, you can keep up with your fitness goals without leaving your living room. Our trainer Redd Baluyos will show you a simple, accessible workout that will challenge every muscle in your body – and doesn’t require you to leave the house.
The simplest workouts are always the most effective.
The program:
- Single leg bridge
- Bear crawl
- Low elbow plank
- Single arm plank
- Press up
- Bulgarian split squats
This isn’t about simple repetition of movements to get you out of breath, there is intention and purpose behind everything you do. Master the basics before jumping into higher intensity. And the result will be increased strength and the ability to move through the world with greater ease. The moves in this workout are all bodyweight focused. They are entirely functional and will help you to build strength and endurance throughout your entire body:
Single Leg Bridge
If you have weak hip endurance then you are leaving yourself vulnerable during most functional movements, like running. Hip strength is the first port of call when building a foundation. Think about it, the spine sits on top of the hips, if the hips are weak, it would be like building a house on sand, the foundation will not be solid enough.
30 reps total
Bear Crawl – 2 minutes
As far as conditioning and core strength goes, the Bear Crawl packs a punch. This movement also helps to enhance shoulder stability along with coordination. There are two speeds for the bear crawl and what you are aiming to achieve during the session will determine the pace. When starting out with the bear crawl, ensure you reduce the pace and feel every movement, maintaining a low torso.
Planks
Building core endurance is vital for overall fitness. Many of us lead sedentary lifestyles, but learning the planks could off-set some of the weakness in the core that sitting too much can create.
Elbow Plank – 2 minutes
Single-arm Plank – 1 min each arm
Press-ups
The press-up has always been a staple in any program I’ve ever done. Get as low as you can and master the king of bodyweight movements. Understanding how to create solid shoulders and a braced core during the movement is crucial.
Your max reps
Bulgarian split squat
Mastering a split leg squat pattern is far more productive than mastering basic squats, especially for those who are time poor. Think about it, we lunge more than we squat. We step more than we squat. And as for lifting off the floor, that’s called a deadlift, not a squat.
20 reps on each leg
