Are you afraid of coronavirus and don’t want to go to the gym but at the same time you don’t want your progress to go into nothing. I have good news for you so don’t panic. I will share with you program of exercises that you can do from home with minimum or non-equipment so you will be able to stay active even in these difficult times.
But first, let me give you some basic coronavirus prevention measures that WHO (World Health Organization) shared on their web page.
- Wash your hands frequently with soap and water or use alcohol-based gel (it has to be at least 60%).
- Maintain social distance at least 1 meter (3 feet) between yourself and anyone who is coughing or sneezing. I would say that this is common sense at least in winter times.
- Avoid touching eyes, nose and mouth because you can pick up viruses from shaking hands with others, door knobs, shopping carts,.. and you can easily transfer it to your body through eyes, nose or mouth.
- Practice respiratory hygiene, this means covering your mouth and nose with your bent elbow or always better with a tissue as you can dispose of it immediately in a closed bin.
- If you have fever, cough and difficulty breathing, seek medical care but call in advance so they will be able to direct you in the right facility and thus protect you and help prevent spreading viruses and other infections. Always follow directions of your local health authority.
- Stay informed and follow advice given by your healthcare provide or your national and local public health authority.
Now let’s get back to work.
The first program includes fresh air which is even more beneficial for your health. It will make you more resilient and relaxed at the same time. You don’t need anything else except running shoes. You guessed it, the first program is built on running with legs exercises. Before starting, warm up every joint and muscle especially on your legs. Start running slowly and build up the pace to your normal running tempo.
This program will take you 30 mins and if done correctly your legs should be sore as… Don’t forget to stretch after your finish.
The next program is a full-body program with resistance bands. I would say that the resistance band is one of the best must-have props and easily it can be the only one that you need at home. I would recommend that you do each exercise in 3 sets with 15 to 20 repetitions and gradually increase sets, reps or both of the at the same time. You can start and finish one exercise before you move on or you can do them in a circle like CrossFit training. Again, make sure that you worm up your muscles first and then start sweating.
|resistance band squats||3||15-20|
|resistance band push-ups||3||20|
|resistance band arm rows||3||15-20|
|resistance band deadlifts||3||15-20|
|resistance band lateral raises||3||15-20|
You can alternate both programs every other day or work one program for one weak and second program next week. Both programs are developed as a full-body workout for maintaining your current level of strength and condition with minimum equipment. That doesn’t mean that you can’t progress with this type of training, just add one of two series or more repetitions. You can also make exercises harder if you grab resistance bends with arms closer together.
Please also make sure that you follow standard rules of warming up and cooling down with added stretching before and after every training.
And remember, it will not get easier, you will get stronger and fit!