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With new stay-at-home orders coming every day, gyms shut down nationwide, and social distancing becoming the norm, workouts can still happen! Yes, even with other people…
There are tons of ways to get in a great workout at home:
- Beachbody || Beachbody on Demand gives you a coach and a Netflix of workouts ready to go. You can reach out to me for a name, as well. I’m not currently a coach, but I have one. It costs about $100 a year.
- Obe Fitness || You probably saw my Obe Fitness review here, but if you didn’t, Obe Fitness is a series of online videos, including some live videos. I did find it hard to find live videos at a time that work for me though.
- PureBarre || If you love a good barre workout, Pure Barre is doing Pure Barre on Demand. If you want an extended trial, use the coded EXTENDEDTRIAL to sign up. I believe it gives you 60 days instead of 30. I do not work for Pure Barre so message them with questions please. I have taken a class at my local studio and it was amazing and so much fun! The instructor was really into the class and was having a great time.
- Barre 3 || Another barre-based class. They typically offer a free 15-day trial. I’ve never tried it, but I’ve heard of people who love it!
- Workouts with Chase || Chase Willman is a barre/fitness instructor in NYC. She is currently riding out the pandemic at her family home on the Cape and teaching from her living room. Her classes are $15, but some of the money is going straight to charity. If you follow Gretchen Gerathy on Youtube, you’ve seen her in the most recent vlogs- she’s Gretchen’s bf’s sister. To sign up for one of Chase’s workouts click the link here. The classes are 45 minutes long. You can also follow her on Instagram at @Chase_Willman.
- ClassPass || ClassPass is offering classes on-demand on their app.
- Peloton || No need to have the bike, the app is free for 90 days, and about $12 a month after that. They have more than spin classes, too! They have yoga, pilates, running, and strength in addition to their typical spin classes. Also, if I make it through this without buying a Peloton or another spin bike, it will be a miracle. I miss spin so much!
- Local Studios || Check out what local studios are offering! So many places are offering virtual classes at reduced costs. My local spin studio, Zoom, is offering virtual classes, as well as some local yoga studios. Their method for producing them is all different though: some are doing them on Instagram Live, others are login only for clients.
- Blogilates || If you haven’t heard of youtube fitness guru Cassey, you’re missing out. Cassey is known worldwide for her pop pilates program. She does a great job of burning out those muscles-so be ready to work!
- BBG || Kayla Itsines is the Australian behind this circuit workout. It is 4 rounds, 7 minutes each for a total of 28 minutes. It is KILLER. She has recently redesigned her beginner portion after having her baby girl. The Sweat App also includes other workouts than just BBG so feel free to check it out.
- Jazzercise on Demand || My friend Annaliese has been talking about Jazzercise, and while I haven’t checked it out for myself, it definitely looks like fun! My mom and her friends used to do it when I was a baby, but it has definitely evolved to include a much wider crowd now.
- True40 || Dorothy from Prep In Your Step, has shared about True40. According to their website, they specialize in a “unique mixture of cardio bursts, controlled movements, and dynamic stretching”. She loved barre classes in college, and this sounds very similar. Again, there isn’t a studio near me so I haven’t tried it out for myself.
- Search Youtube || There are so many workouts on Youtube, you could literally search for a certain style of workout and find plenty to occupy your workout time.
- Opt Outside || Tired of being inside? There are still local hiking trails you can try (look for places without a lot of cars to get a rough estimate as to how crowded it is), or just take a walk or run around the neighborhood. If you have a volleyball or soccer ball, or tennis racket and ball get some touches in on the ball. I played field hockey and lacrosse growing up, and to practice at home I would hit or throw balls against a wall (pick a place without a window that can get broken). If you have a dog, take it on an extra-long walk, or a jog. I try to go for a 30-minute walk every day. I just plug in headphones and listen to a podcast or a playlist.
Obviously, there are pros and cons to each one. It really depends on what kind of workout you like. It is way more important that you pick a workout style you like and will continue to do than pick one because your friend is doing it.
Now, you’re probably wondering, I can do social distancing workouts with other people? YES. If you live close to someone (like in the same home or apartment complex), set up your workout outside 6 feet (or a little more) apart. You’re already breathing the same air, so no worries. You can also set up Facetime or a Zoom meeting while you workout. Not as technologically savvy? Totally okay, send someone a text when you finish to let them know you worked out today and keep yourself accountable. Lack of accountability is actually the number one reason why people stop working out. I try and text my bff whenever I workout and share what I did! This helps give her ideas, as well.
If you’re in a need of a good at-home workout that you can do with only a few things (and you can even swamp some stuff out for things you do have) you can follow this workout:
Warm-Up (repeat for a total of 2 times or 4 minutes)/Dynamic Stretching
High Knees (in place)-30 seconds
Butt Kicks (in place)-30 seconds
Jumping Jacks-30 seconds
Frankensteins-30 seconds (keep your legs straight and kick, like you’re Frankenstein, these can be down in place)
Legs (Repeat for a total of two or three times)
Leg Raises- 3 sets of 10 on each side (lay down on one side, raise your leg about 5 inches, hold for about 3 seconds, release and go again, repeat for the other side). **Can use a resistance band or hold a weight to your leg.
Clam Shells- 3 sets of 10 on each side (lay down on one side, bend your knees, lift one leg while keeping your ankle/foot connected to the other one). **Can use a resistance band or hold a weight to your leg.
Shoulder width Squats- 3 sets of 12-15 (can add weight)
Wide Squats/Sumo Squat- 3 sets of 12-15 (can add weight)
Lunges-3 sets of 12-15 *can do around the world lunges as an option (can add weight)
Arms (Repeat for a total of two or three times)
Bicep Curls- 3 sets of 12-15 (can add weight)
Tricep Curls- 3 sets of 12-15 (can add weight)
Tricep Kickbacks- 3 sets of 12-15 (can add weight)
Pushups (on your knees, regular, or tricep pushups)- 3 sets of 12-15
Skull Crushers- 3 sets of 12-15 (can add weight)-lay down on your back, bend your knees. Holding some sort of weight straight in front of you, bring the weight toward your forehead, take it back to the starting position (that is one rep). Be sure your weight is not too heavy-we don’t literally want to crush your skull!
Abs (Repeat for a total of two times)
Crunches 50x50x50 2 or 3 times. You will do 50 crunches to the front, 50 to the right side, and 50 to the left side. If you keep your abs engaged the whole time this is KILLER. A lot of people give crunches a lot of flack, but back in the field hockey days, these worked magic.
Plank Hold-hold for as long as you can, aim for about 45 seconds to a minute. You can also add in doing planks on each side.
Sumo Crunch-standing straight up, put your hands behind your head (like you would for a full crunch), bring your knee toward you side lowering your elbow toward that knee (see example below-photo from Pinterest).
Standing Wood Chomp- 3 sets of 12, standing up, bring both hands diagonally toward the ground toward one side. You will bend your knees as you move up and down. If your want, you can start with your hands up to the left, you will bring them diagonally across your body toward your right foot. Repeat on the other side.
Tuck Jump- 30 seconds (for low impact, you can raise one leg at a time)
Medicine Ball Slam- 3 sets of 12.
Stretch it out (static stretching): This is when you can hold your stretch for 30 seconds to a minute. Take your time and breathe it out.
What if I don’t have weights? Totally okay-some of these you can substitute a heavy book for, or just pretend you have one! Put it in your mind that you’re lifting a weight you will be. Also, you can take out the suggested reps and work until your fatigued. You can substitute hand weights for things like soup cans, full water bottles (or full gallon water bottles).
As a note, it is important to stretch dynamically at the beginning of your workout. You are getting ready to work, and you want to tell your muscles this. All of your stretches at the beginning should be moving stretches, do not hold these stretches. At the end of your workout, it is okay to do static stretching where you hold the stretch.
I am not a workout guru/fitness professional. I enjoy working out and have found these moves to be beneficial. Please consult a doctor before starting any workout regime and stop before overexertion or injury. If you do get injured, stop and seek medical attention immediately.
What’s your favorite workout?