For those who have followed a strict workout regime or have just?embarked on thefitness journey, the coronavirus mandatory home quarantine can be especiallyjarring. In the past few weeks, in a bid to contain the spread, authoritieshave taken rigorous steps to close down multiple businesses where there was a possibility of people being in close contact and transmitting the virus to each other - gyms being one ofthem.
Gyms act as a hotbed for viruses, we all know that after an intenseworkout session, grime gathers our gym clothes and we are soaking in sweat. Even the equipment gets extremely dirty, and whatĄ¯s worse is that many of us admittedly neverbother to sanitize it before use - all because itĄ¯s too much of an effort.
But now, in the face of a pandemic, we have no choice but to be coopedup and work at home. Till whatever time period the WFH module at your organisationlasts, it is extremely crucial to chart out a comprehensive home workout plan,and weĄ¯ve got you covered lest you lose the flow.
Also, remember that the 14-day isolation window and the workout planfor the same arenĄ¯t going to magically transform your body. Setting realisticgoals is the topmost priority. Keep in mind that workout is not just forphysical but also your mental well-being.
WFH can be daunting for many, especially for parents, for whom managing work andhaving kids run around can be difficult. Carve some time off for your sakeand follow these simple steps:
The self-quarantine might have thrown your daily routine out ofbalance and in times like this, itĄ¯s extremely important to de-stress andcarve out some time for meditation. As soon as you wake up in the morning,before looking at your phone, computer, or talking to anyone, would be the ideal time to do this.Your mind will wander and your train of thought may pose a challenge, but try and focus on yourbreathing, this will help drown out all thoughts. Even 10 minutes ofmeditation can go a long way in keeping you balanced and energetic throughout theday.
Make your own walking circuit in the comfort of your home, it couldinclude walking up and the down the stairs or charting out a track that looks like the number 8. This will work even if you live in a small space. All youneed to do is track your steps on a fitbit - 2,000 steps a day can be your goal. If you canĄ¯t keep up the step count, manageto squeeze in at least 10 minutes of walking.
Popularly known as the "triple threat attack"; burpees toneyour upper body, legs and core and itĄ¯s perfect 15-minute mobility exercise.You can follow up the 10-minute indoor walk with 5 minutes of burpees.
Follow up the burpees routine with a round of 10 squats. A squat isperhaps the most complete exercise in itself but add a little jump toyour regular squat and you'll end up sweating it all out.
Start this exercise by lying on your back on the mat. Your legs shouldbe up at a 90-degree angle. Elbows should be bent, hands resting lightly behindyour ears. Exhale and lift your shoulders slightly off the mat using your absonly.
This fun whole-body exercise is mostly used for warming up andinstantly elevates your mood and activates various muscle groups. Jumping jacksalso help improve your flexibility, aid weight loss and elevate mood.
Stand with your feet slightly wider thanhip-width apart and turn your feet out, externally rotating your hips. Withyour hands clasped together at your chest, push your hips back and squat. Sumosquat is a great lower-body strength exercise that emphasizes the muscles ofthe inner thigh.
Push-ups for beginners can be hard. It makes things easier to use yourknees as support and continue the regular arm push up module.
Rope jumping is a form ofcardio exercise to warm up. It is a full-body workout that burns around 10-15 caloriesper minute. Jumping rope improves circulation and breathing and enhances lungcapacity.
High knees are an ideal method to help improveflexibility, endurance and extend running pace. They also help tosimultaneously strengthen hip muscles to add physical stability.
Surya Namaskar or 'Sun Salutation' is anancient technique of paying respect or expressing gratitude to the sun. A singleround of Surya Namaskaras helps you burn up to 13.90 calories, for someone whois of average weight. Ideally, you should practice at least 12 rounds of theSurya Namaskar every day.
Start in a high plank position with hands directlyunder shoulders and legs extended behind you. Bend one knee and draw it tochest, then straighten behind you. Repeat on the other side, alternating withoutstopping. The faster you go, the better and even if you have time for one workout,opt for this one.
Shadow boxing is the act of punching into the air, usually without anopponent, as exercise. Punch into the air for 3 straight minutes at anyspeed. Set a timer for three minutes. Do the same punches as your warm-up, oruse any combination you like.
Holding the plank position is hard. Planking benefits your abs, butcan also help tone your glutes and inner thighs. To make this painful exercisea little more bearable, you have people at home who can join for the same. Makeit a fun activity by timing each other.?