There are exceptions to every rule, this one included. If your life has been little affected by the coronavirus pandemic, you may be able to devote more effort, time, and attention to your fitness and nutrition regimen. If so, this article is not for you.
But if you've lost your job, you've got a job that puts you on the front line, you're working a lot more than usual, you're juggling homework and your kids' homeschooling, or otherwise having trouble. increased stress levels. , anxiety, uncertainty during this time, piling on more stress by demanding that you “be in the best shape of your life” is an unnecessary burden.
We've all seen the social media posts and memes stating that you need to use this time to your advantage and come out of this pandemic in a smarter, lighter, stronger, more competent way. As if we were all on a carefree vacation with plenty of free time to pursue whatever we desire. But we are not. Most of us are directly affected by this situation, and some more than others.
It doesn't make sense to make things harder for yourself by suggesting that in addition to this unusual and stressful time, you should also boost your nutrition up a notch (even if the grocery store has changed dramatically, and not for the best) and get away with it. video-worthy home workouts every day, and make sure you do it all with a smile on your face.
Yes, during this time you should still be exercising somehow frequently.
Not necessarily for a specific goal like losing fat or building muscle or getting stronger or learning new bodyweight exercises, but to keep your body and mind healthy. To invest in personal care. To hopefully alleviate some of the accumulated stress.
And that will require working with what you have. Maybe it means taking a walk every day. Or sneak into the garage for a 20-minute bodyweight workout while the kids do their homework. Or do a few sets of lunges, push-ups, and squats in your living room.
Are you just talking about what you need to do so that you don't waste your brain creating workouts? Use the home workout guide for workouts using bodyweight only, dumbbells or a suspension trainer.
Want a more flexible approach? Make it a priority, every day, to deliberately move your body. Take a walk (if you have that option), set a timer for 10-20 minutes, and do bodyweight exercises like squats, push-ups, jumps, planks, rows, whatever. You don't need a specific plan or schedule - just do Something.
Do what you can, with what you have, wherever you are. And know that it is more than normal not to use the coronavirus pandemic to "get in the best shape of your life".
Plyometric exercises, like box jumps and burpees, are a one-way ticket to feeling like an all-around badass because not only will they help you build strength, but explosiveness ( or power ), speed, and agility, too. Those last three perks don’t come from strength training alone, so it’s key to round out your fitness routine with jump training ( another name for plyo ).
All plyo movements require your groupes musculaires to stretch and contract at a rapid pace, which helps them become more explosive. So, unsurprisingly, they’re considered a intensity workout. The benefit of firing up your groupes musculaires this way, though : It spikes your heart rate ( oh hey, cardio ) and burns *all* the calories.
Before you jump into plyo training, you want to feel solid when it comes to stability, balance, and core strength. But aside from that, the beauty of it is that you can scale plyo to your sport level and that it is totally beginner-friendly. Can’t jump up onto a three-foot-tall box ? Start small ! The most important thing is that your movements are quick; they don’t have to be BIG. As you feel more durable and powerful, amp it up !
I like to incorporate two or three plyometric exercises into the beginning of my workouts after my warm-up. Since they demand so much of your bod, you don’t want to go into them already fatigued from a bunch of other moves. Want your entire workout to have plyometric vibes ? You can do that, too. Just be ready to feel the burn in ways you’ve never felt it before.
Start standing facing a plyo box ( about two-feet away from it ). Rise up onto balls of feet and swing straight arms over head, then bend knees and push hips back into a hinge position and swing arms back behind body to gain momentum to explode up off floor and jump up onto the box. Land in a squat position, with knees bent, feet flat, and hands in front of chest. Then stand up straight and step back down to starting place. That’s one rep.
Start in a plank position, then jump feet forward outside of hands. Drop butt below knees, lift torso up, and raise hands to chest level. Reverse the movement to return to start. That’s one rep.
Start standing with feet under hips next to a plyo box, bent forward to place both hands flat on the top of it. Press through hands, brace core, and kick feet up and back towards glutes to hop body over to opposite side of box. Reverse the movement to return to start. That’s one rep.
Start standing with hands at sides. Hop up into the air. Upon landing, squat down, press hands into floor, and kick feet up into air higher than shoulder height. Let feet land directly under body, then hop back up. That’s one rep.
Start standing with feet under hips to the right of a plyo box. Rise up onto balls of feet and lift arms overhead, then with momentum, push hips back into a hinge position and swing arms back. Use this oomph to press through feet while swinging arms forward to explode up off floor. In mid-air, rotate entire body degrees to the left and land in a slight squat position with hands in front of chest on top of the box, knees bent and feet flat. Stand up straight, then step back down to starting place. That’s one rep.
Start in a plank position with shoulders stacked over wrists and core engaged. Drive right knee toward chest, then return to plank and quickly repeat with the left. Keep alternating sides as quickly as possible. That’s one rep.
Start standing on right foot at far right end of mat or workout space with left leg bent, left foot lifted and crossed behind right leg, left arm bent and crossed in front of body, right arm behind back, and torso tilted slightly forward. Take a big hop to left switching arms and legs to mirror move on opposite side. Jump back to start. That’s one rep.
tera start, stand with feet together and hands at sides. Then, lift arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement to return to start. That’s one rep.
Start standing with feet just outside of shoulders holding one dumbbell with both hands in front of body, arms extended straight toward floor. Lift right foot up off mat and behind body while bending at elbows to swing weight over left shoulder. Quickly hop from left foot to right while straightening arms and drawing dumbbell diagonally across chest toward right hip, torso and gaze follow weight. That’s one rep. ( Make sure to switch your starting foot for the deuxième round. )
Get into a plank place, with shoulders stacked on top of wrists. Keeping core engaged, tap right shoulder with left hand while jumping both feet out wide to sides. Return to start, then repeat on the opposite side. That’s one rep.