The most valuable investment you can make, especially in the situation we currently face, is to invest in your health! If you have your health, you have all you need to succeed.
The primary goal of this challenge is to get you up and moving, no matter how much space you have.
Time to regain control
It’s time to establish a good lockdown routine. Wake up, get dressed and get moving! You never regret a solid workout, and this will set up your day up for success.
Perform the following routines on Monday, Wednesday and Friday, if possible. Start off slowly and do the best you can, aiming to better your results each week. Try to stick to this routine and workout for the next 4 weeks.
- Duration: 21 minutes
- Requirements: All you will need is a timer and some open space to move.
- Instructions: Complete as many rounds of the given exercises as possible within 5 minutes. Rest 2 minutes and repeat for a further 2 rounds. Aim to keep the number of sets you do consistent i.e. if you do 2 rounds in the first 5 minutes, aim to do 2 rounds in the 2nd and 3rd sets. Record your results from week to week and try to better your results as the weeks progress.
- Burpees (10 reps)
- Reverse Alternating Lunge / Jump Lunges (10 reps either side)
- Mountain Climbers (10 reps either side)
- Push Ups (10 reps)
- Crunches (20 reps)
- Skiers (30 reps)
- Air Squats (20 reps)
- Burpees (10 reps)
- Push ups (5 reps)
Air Squat: Stand with your feet around hip width apart, turned out at about 15 degrees—whatever is most comfortable. Slowly start to lower yourself by hinging at the hips and bending your knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Contract your glutes and press through the heels to return to a standing position.
Burpees: Start in a standing position. Lower your hands to the floor. Next, kick the feet back behind you into a push-up position. Complete one push-up, then jump your feet back into the crouched position and stand up, jumping as high as possible before repeating the movement.
Crunches: Lie on your back with your knees bent and feet flat on the floor. With hands behind the head, place your chin down slightly. Keep your belly button sucked in towards the spine, and slowly peel your head and shoulders off the mat while keeping the core engaged. Continue curling up until your upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly and repeat.
Jump lunges: Stand with the feet together and lunge forward with the right foot. Jump straight up. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.
Mountain Climbers: Start on your hands and feet in an extended push-up position. Bring the left foot forward directly under the chest while straightening the right leg. Keeping your hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Aim to keep your hips as still as possible and core tight at all times.
Push Ups: With hands shoulder-width apart, and feet stretched out behind you with your core tight, bend the elbows until the chest reaches the ground. Push back up by extending your arms (keep your elbows tucked in close to the body) and repeat.
Skiers: Start by standing with your feet around shoulder-width apart. Push hard off your left foot towards your right side and land on your right foot. Lower yourself into a semi lunge position with your left leg behind you as you lightly touch the floor with your hands. Push up and back off your right foot towards the side you came from and land on your left foot with your right foot behind you in semi-lunge position. Lightly touch the floor. Maintain this movement for the required reps.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.