2020 in the time of COVID has presented people with many different challenges to their lifestyle. A large majority of people are now working from the comfort of their own home. While this may provide people with a level of convenience, one negative side effect of this new dynamic is that people are spending long hours in front of a computer with little to no physical activity. It is widely known that too much sitting can contribute to such things as weight gain, heart disease, diabetes and high blood pressure.
Unfortunately, we are now in the midst of the second wave and with the current restrictions to help curve the spread of the virus in place, gyms and fitness facilities in the province of Ontario have been forced to close their doors for 4 weeks.
As a result, with fewer options available, people are becoming more inactive and less inspired. Ultimately it doesn’t take a full gym or a complex set of exercises to become active and offset the negative consequences of prolonged sitting. All you need is 15 minutes, a bit of space and a tad bit of motivation.
Try this little bodyweight workout half way through your workday:
Do each exercise in its entirety one after the other. Repeat 6 rounds with short to no rests in between each round. Your heart rate should remain elevated throughout the workout to obtain its benefits.
- Body weight squats (20 reps): Stand with feet shoulder width apart. With you core contracted with your lower back in its normal lumbar lordosis. As you breath in descend by bending your knees and bringing your bum towards the ground until your thighs are roughly parallel to the ground. Breathe out as you stand up to starting position.
- Push-ups (10-15 reps): Depending on your upper body strength, you may choose to do them off your feet or your knees. However if these are still challenging, switching to a wall or desk push up may be easier. As in the squat, with your hands placed roughly shoulder width apart, while breathing in, lower your body until your face is close to the level of your hands. As you exhale push your body away until you reach your starting position.
- Plank (60seconds): Again depending on your upper body strength you may choose to do your planks from your elbows and toes or from your elbows and knees. While contracting your core and keeping your back flat while balancing on your elbows and toes (or knees) sustain this position for 30 seconds while breathing normally.
- Bridges (20 reps): Lying on your back with your knees bent and on the floor, contract your core and lift your bum until your torso is inline with your hips as your exhale. Inhale as you return to starting position.
- Jumping Jacks (20 reps): Perform 20 jumping jacks.
- Repeat
Remember to stop activity, should you feel faint or shortness of breath.
Enjoy and take care.
Workout summary
Perform 5-6 rounds of:
- Body weight squats (20reps)
- Push-ups (20-25 reps)
- Plank (60 seconds)
- Bridges (20 reps)
- Jumping Jacks (20 reps)
- Repeat