The evolving Coronavirus situation has left us all with a little bit of uncertainty. With most of us confined indoors and minimising social contact, it can feel disruptive for our workout routines.
However, exercise can help keep our spirits up and is important to maintain our health, fitness and immune system.
Give the following a try, you don’t need a whole lot of space nor any equipment to get this done.
Format:
Go up the pyramid first (starting with 10 squats) then come back down (starting with 30 lunges). Keep going until the pyramid is completed or when 20 minutes is up, whichever comes first.
10 squats
5 burpees
15 push ups
5 burpees
20 butterfly sit ups
5 burpees
25 shoulder taps
5 burpees
30 lunges
5 burpees
To illustrate:
|
Going up the pyramid: 10 squats 5 burpees 15 push ups 5 burpees 20 butterfly sit ups 5 burpees 25 shoulder taps 5 burpees 30 lunges 5 burpees |
Going down the pyramid: 30 lunges 5 burpees 25 shoulder taps 5 burpees 20 butterfly sit ups 5 burpees 15 push ups 5 burpees 10 squats 5 burpees |
Explanation for each exercise:
Squat
- Stand with your feet shoulder-width apart or slightly wider and feet slightly turned outwards. Push your hips back first then start to bend your knees till your hips are parallel to your knees or slightly lower.
Push ups
- Place your hands directly under shoulders on the ground, with your fingers facing forward. Lower your chest to the ground and keep your quads slightly off the ground. You want to make sure your back does not drop down first and your chest should maintain about the height of a fist from the ground. Then push back up to starting position.
- Less advanced option: Start with your knees on the ground
Burpees
- Start by standing with your feet shoulder-width apart. Squat down and place your hands to the ground, push your feet back, lower chest (like a push up) and quads to the ground. Jump feet back in, and stand back up with your hands up in the air.
- Less advanced option: Do not lower your chest (do the push up) when you are on the ground
Butterfly sit up
- Start by lying flat on the ground with your feet together and knees pointing outwards, making a diamond shape. Sit up and touch the ground in front of your feet
Shoulder taps
- Start in a plank position on the ground, tap your left shoulder with your right hand then your right shoulder with your left hand. Try hard not to move your hips too much.
Lunges
- Start with both feet aligned with each other slightly apart. Bring your left leg forward and bend both knees to a 90 degree angle. Make sure the front knee is over the ankle and do not push that knee over your toes. Come back to standing position and change legs.
You will be able to target all your entire body with the above exercises. In times like these it is good to be creative and work with minimal to zero equipment, give this a try and you’ll soon realise that we can all get a good workout in at home. Stay safe all!
About Wendy
Wendy Riddell (@wendyriddell) is UFITs Director of Bootcamps and Manager of Clean and Lean, she graduated from Robert Gordons University, Aberdeen, Scotland with a BSc in Nutrition. Wendy has also travelled the world living in eight different countries over the past 17 years.
Wendy specialises in nutrition, she believes in working closely with her clients to personalise a nutrition plan with regular reviews, monitoring gut health, hormonal balance, stress and sleep levels to achieve the perfect equilibrium. Wendy is also a qualified personal trainer and has a wealth of experience in running fitness programs both here in Singapore and Australia.
Wendy competes regularly in CrossFit competitions, half marathons, and cycling events. Despite this, being a mother of four Wendy understand first hand the challenges of balancing a healthy lifestyle with the demands of daily life.
Visit UFIT Here
You May Also Like
