ISOLATION INFORMATION

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@HOME

Now its time to come together and beat COVID-19!!


As at some point we will all have to be at home to help prevent the spread of this virus.

There is no better time to come together as a community and help each other especially the people who need it the most and are at the most vulnerable.


I will be helping as much as I can to keep you on your toes and answer as much as I can. If I cant. I will find out.


Keep an eye out as I will be adding bits on all the time.


If you are less able and need anything message me!


Some things to help if isolated:


  1. We are doing less....eat less!!
  2. Make a plan for each day

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WARM-UP

Aim for each movement to be around 30 seconds long.

  1. Start with some light Jogging on the spot
  2. Move into Jacks (bringing arms and legs out to the side and back in)
  3. Heel taps (jogging whileraising your heels and tap with your hands
  4. Cross-downs (start with feet together then jump legs out, reach across the body to tap your lower leg, jump back to standing then repeat on other side)
  5. Knees up Jogging - Bring arms out to 90 degrees then raise knees while jogging aiming to tap your hands

REPEAT 2-3 TIMES

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WORKOUT #1

  1. PRESS-UPS / KNEELING PRESS-UPS
  2. BENT OVER ROWS (USE WEIGHTS/ CARTONS/CANS AS NEEDED
  3. SQUAT - PRESS (WEIGHTS/CANS
  4. LUNGES (STEP FORWARD AND BRING BACK KNEE TO THE FLOOR
  5. SIDE ARM RAISES (START WITH ARMS AT YOUR SIDE AND RAISE TO SHOULDER LEVEL. HOLD TINS FOR EXTRA WEIGHT
  6. TRICEP DIPS (SITTING ON THE FLOOR PLACE HANDS BY YOUR HIPS, RAISE BUM UP THEN BEND AND STRAIGHTEN YOUR ELBOWS
  7. BICEP CURL THOSE BEANS
  8. SIT-UPS
  9. LEG RAISES (LAY LEGS OUT STRAIGHT WHILE LYING DOWN, SLIGHTLY RAISE AND LOWER YOUR FEET/LEGS 
  10. MAX EFFORT PLANK HOLD

This workout can be done as a circuit for time on/off eg 60 seconds of work 15 seconds rest before moving onto the next then repeated 2-3 more times adjusting those times or

As for sets and repetitions eg 12-15 repetitions, 30 second rest then repeat 2-3 more times before moving onto the next exercise.

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WORKOUT #2

AMRAP 10 (AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES (REST AS NEEDED)


  1. 15 BURPEES
  2. 15 SQUATS
  3. 15 SQUAT THRUSTS
  4. 15 SIT-UPS


19th MARCH WORKOUT

 

20 SQUATS 

INTO

20 FORWARD LUNGES 

X 3 (REST AS NEEDED)


REST 2 MINUTES ONCE 3 SETS ARE COMPLETE


20 FORWARD / BACKWARD HOPS (BOTH FEET TOGETHER)

INTO

20 REVERSE LUNGE PRESS (10 EACH LEG ALTERNATING)

(USE A TIN OR DRINKS BOTTLE TO PRESS OVERHEAD ONCE YOUR BACK KNEE ALMOST TOUCHES THE FLOOR

X3


REST 2 MINUTES ONCE 3 SETS ARE COMPLETE


15 SIDE RAISES (EACH SIDE,USE A TIN OR DRINKS BOTTLE FOR WEIGHT)

INTO

30 SHOULDER TAPS (IN A PRESS-UP POSITION TAP THE OPPOSITE SHOULDER WITH A HAND THEN REPEAT ON THE OTHER SIDE)

X 3

REST 2 MINUTES ONCE 3 SETS ARE COMPLETE


20 SIT-UP TWISTS (SIT-UP WITH KNEES BENT, ONCE UP TWIST SIDE TO SIDE USING A TIN OR WEIGHT TO MAKE MORE DIFFICULT)

INTO 

20 V SITS SINGLE OR BOTH LEGS (USING A TIN OR WEIGHT TO MAKE MORE DIFFICULT)


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