Here is a workout you can do at home.
Its simple and quick with 2 variations of each exercise demonstrated.
Select the one that best suits you and get to it...enjoy!
This workout is perfect for our current times. Two variations are demonstrated to accommodate all levels.
Follow Ben for a beginner level and
Follow Georgie for a more intense workout.
During the current period of isolated work and social distancing conditions, this is a workout you can do out of doors, in a garage or in an open living room. Keeping in mind the recommended social distancing measures, you can do it with a mate, offspring, parent, partner or colleague. You can even schedule it in as a conference call and do it on your own, with a group :)
All the health experts say that now is the time to eat well, gets lots of solid sleep and stay active!
The recommended minimal dose of physical activity is150 minutes per week (ACSM 2018). That's 30 minutes for 5 days of moderate to vigorous activity. Moderate activity is when you're puffing but can still talk. Vigorous activity is when you can't hold a conversation.
150 minutes per week is the minimum although it's much better to do something active everyday. 2 sessions per week should include resistance training which can be bodyweight resistance exercises as demonstrated in this video and can also include the use of furniture and other household items.
Your daily dose of physical activity should be simple, fun and manageable. It should leave you feeling energised rather than depleted. The key is to find something you enjoy or something you hate the least. Trust me, when you do it regularly you start to miss it. It's like brushing your teeth; that furry feeling is enough to get you brushing and return to the minty freshness of pearly white teeth. When getting active becomes routine it completes you :)
This workout is simple;
Please do the warm up and cool down - Spend 2-3 minutes on each as a minimum.
The workout is designed to be 15 minutes of moderate to vigorous effort.
It's relative and based on the individual perceived rate of exertion(RPE)... we'll save that for another post.
6 exercises;
Follow Ben for a more reduced intensity and skill level and follow Georgie for a more intense workout.
Set a timer for 15 minutes... "hey Siri set a timer for 15 minutes"
then
Do 10 repetitions of each exercise
Or 10 total =5 each side
Or 10 each side
Whichever works best for you. AND you can change it up every round - there are no rules- regulations need not apply here :)
REST- again this is up to you:
Keep moving for the whole 15 minutes
Or
Rest 30-60 seconds after every set of the 6 exercises
Or
Rest whenever you need to to get through the full 15 minutes.
It's different for everyone and can be different every day.
TRY to build to a huffing and puffing state, possibly sweating.
Rest enough to continue on at the same intensity for each round.
TRUST me, this improves quickly.
At any stage, you can move between the levels of intensity and the exercises. Some exercises may feel better the way Ben demonstrates and others may feel good with the Georgie way!
It can be fluid! It's up to you, how you feel on the day.
There are no restrictions or limitations.
It's meant to be enjoyable.
PLEASE enjoy, and the best thing about exercise is you CANNOT worry when you're in it but don't take it from me ... it's a scientific fact!
So please exercise regularly, try to get some physical activity in daily, and we'll be looking at great health on the other side of this before we know it.
On a side note, my son makes the music for my exercise videos... in case you were wondering ;)
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