I believe it was Professor Hulk who said, “These are confusing times”. Granted, that was in a post-snap world in a fictional universe. We are in very confusing times in the real world. Races are canceled, gyms are shut down, and you may not be comfortable leaving your house. All very valid reasons to put your fitness on the back burner for a while.
But I would seriously encourage you to do everything in your power to continue training, even if it is only for the sake of keeping some sense of normalcy in your routine. Staying physically active is always one of the best ways to stay healthy. Not only that but keeping up with your routine will be good for your mental health as it will be one less big change in your life.
Here are three workouts you can do at home without having to buy any equipment and can be done in a smaller space than your gym or box:
21-15-9 Leg Day
You can’t skip leg day. This workout is based on a CrossFit structure where you do three rounds of each exercise. Round 1=21 reps of all exercises. Round 2=15 reps. Round 3=9 Reps. It does not take a long time to go through, but that does not mean you will not feel fire coursing through your veins.
- Squat Jumps
- Jump Squats
- Up and Down house stairs (if you don’t have stairs, substitute burpees)
20 Minute AMRAP
AMRAP stands for As Many Rounds As Possible, in this instance. Set a 20-minute timer and complete this workout as often as you can in the time cap.
- 30 seconds of High Knees
- 10 Burpees
- 20 Plank Jacks
- 30 Cross Body Mountain Climbers
- 20 Russian Twists
- 10 Burpees
- 30s Wall Sit
Pull up Flower-Moby on your speakers and get creative. In the classes I teach, we will usually end with some variation of this. Basic instructions are when the song says “Bring Sally Up”, come to full extension (ie. Stand up if squats) and lower yourself on the “Bring Sally Down” (ie. Come down into a squat). There are infinite possibilities with this, but here are some of my personal favorites:
- Push Ups (Try not to let your chest hit the ground unless you need rest)
- Burpees (Down=planking, not chest to ground)
- Tricep Dips (this one burns… a lot)
As always, please take all the necessary precautions with any exercise programs you undertake. If you need rest, take it. Hydrate. Warm-up with dynamic movements and cool down with static stretching.
Have fun. Be safe. Stay fit.