It’s hit us hard. The new reality of waking up each day to much of the same -isolated in the home, with or without a houseful of kiddies, with or without the Passover holiday looming near, we are all in this together yet doing it all alone.  

One way to cope is throw everything we know about fitness and health out the window. A friend sent me a funny meme, I’m giving up eating chocolate for the month.  Wrong punctuation: I’m giving up. Eating chocolate for the month.

Chocolate solves most everything- especially when it is mint chocolate crisp however feasting on chocolate all day makes me irritable and listless, so that seems like it should be off the list of viable options as a mood booster. 

Here’s something else you can try, let’s talk about our workouts.

What workouts you may ask? 

I’m here to convince you that no matter what or who is fighting for your attention, there is always time to workout and for good reason, and I’m going to give you the best advice you’re going to get:

Keep it simple.

That’s right.  Getting in a full workout may be far fetched for many of us – so let’s go easy on ourselves, OK?

We can get a workout, in record time – and super effective, and all it takes is to work four elements.

Think:

Legs

Core

Push

Pull

Work those four elements and you’ve got yourself a well rounded full body strength training routine.  

Here’s how it’s done:

Pick one or two exercises from each list that hit your legs, core, pushing muscles and pulling muscles.  The list ranges from beginner level to intermediate. Pick an exercise you can do for a duration of one minute without rest and move on to the next group.  You can go through the list once, twice or three times for a powerful workout. 

List A

Legs:

Chair sit to stand, bodyweight Squats, 1.5 squats, one legged ‘pistol’ box squats

Core:

Belly breaths, bird dog, dead bug

Push:

Wall/counter push up, ledge or knee push ups, regular push ups

Pull:

Angel against wall, dumbbell row, bodyweight row

To build a more comprehensive program, pick from these additional exercises on this list here and add them into the original list or switch out for more variation.  

List B

Legs:

Standing lunges, alternate leg lunges, toe touch back lunge, side lunges

Core:

Belly breaths with marching, side plank on knees with side knee raise, side plank with leg raise

Push:

Decline push-ups (legs on a stair or couch), push aways, down dog to plank

Pull:

Downward dog scapula presses, reverse snow angels, alternating arm plank row

Aim to strength train 3x times a week.  Here is what your workouts can look like:

Each exercise performed for 60 seconds

Legs:

Bodyweight squat

alternating back lunge

Core:

Belly breaths 

Side plank on knees with side knee raise

Push:

Ledge push ups

Decline push ups

Pull:

Dumbbell row

Reverse snow angel

Optional repeat 

Simple? Yes!  Easy? No, not easy, but just think LEGS, CORE, PUSH, PULL – 4 exercises and you got this one!

In need of some personal attention to your workout routine? Contact me and we’ll tackle it together!


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