Home Training Lock down your routine in level 4

Lock down your routine in level 4

Pedro van GaalenJuly 1, 2021011.1k

It’s back to training at home after the government closed gyms and fitness centres as part of adjusted alert level 4 lockdown restrictions aimed at flattening the third Covid-19 infection wave.

Make the most of the next two (or more) weeks with these tips to elevate your at-home training.

Gear up with some essentials

Since you’re going to be exercising at home, consider buying some basic workout equipment.

Stick to the minimum requirements at first; you’ll need dumbbells, kettlebells or resistance bands for muscle building or toning.

You could also consider using water bottles or buckets, weighted bags, or anything else that adds suitable weight for a more effective resistance training option.

For cardio, you can create a step bench using benches or chairs, or you can make your own. Other low-cost cardio equipment includes skipping ropes and trampolines. Jumping rope may seem simple but it is one of the best aerobic activities. Also, running, especially short, intense sprints, can be done anywhere.

There are also numerous online resources that demonstrate advanced bodyweight or calisthenics exercises that can take your home-based training to the next level. The only thing limiting your ability to reach your goals when training with only your body weight is your imagination.

Workouts are just a click away

Fitness and workouts are trending topics on social media. Many pro athletes and personal trainers post their daily workouts on Instagram, Twitter and Facebook. It might be fun to follow your favourite professional and add their exercises to your routine.

YouTube also has a wealth of workout videos and programmes available. The best channels to follow include Popsugar Fitness, The Daily HIIT, BeFit, Blogilates and BodyRock TV.

Sometimes all you need to get fit is your phone or mobile device. There are plenty of free fitness apps available that include exercise guides for yoga, strength training, and cardio.

You can also log your workouts in terms of distance covered, reps completed and calories burned. It’s basically a personal trainer in your pocket, which also means that you can take your workouts almost everywhere.

Hit the ground running

Running outdoors can help your goals more than the treadmill because you can potentially burn more calories.

To do so, take it up a notch by implementing hills, dirt roads and trails into your routine. Just remember that running is a high-impact activity so it’s important to wear the correct footwear and consult a doctor or physio if you have any existing injuries or joint problems, especially in your legs and hips.

Written by Robyn Frost

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.

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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.