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Don’t let the virus win!

 
Created on 28/03/2020 @ 13:21
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MyWelshpool has teamed up with Great Fitness and Transformer Fitness in these challenging times to offer some tips on how you can try and stay in shape at home during the Coronavirus crisis.

We’ll be sharing three weekly workouts for all, so whether you are a beginner, intermediate or advanced, there will be a workout for you to get you moving and help to pass the long days of isolation.

Chris Greatorex will be your gym instructor so we’ll hand you over to him:

Hi all,

I hope everyone is keeping well in these challenging times.

With the current protocols in place we are rightly spending a lot more time at home and unable to get to the gym for a workout or get out and about as we normally would. And with such stresses on us all in these challenging times it is important to keep the mind and body healthy to help us cope, and there is no better way than exercise.

So each week, I’m going to post on MyWelshpool, as well as Great Escape and Transformer Fitness social media sites workouts for beginner, intermediate and advanced trainers to keep you all active.

Hopefully, if you start on beginner you will be able to move your way through the intermediate to advance as the isolation period goes on (hopefully not for too long)

Stay well everyone and remember were all in this together.

If you are not sure what the exercises are, simply Google them and you will see plenty of guidance online, or of course drop me a line!

Beginners

Body weight home workout beginner

Warm up: 30 seconds jogging on the spot – 30 secs alternate lunges – 30 secs star jumps – 30 secs squats – 30 secs air punches.

The below circuit consists of 10 reps of each exercise and three sets (rest for two minutes between each completed complete set).

Squats

Press ups (on knees)

Plank on knees – 30 secs

Side plank on knees – 15 secs

Crunch

Alternate step ups (low step) 30 secs

Jogging on the spot – 30 secs

Cool down

Jog on spot easing the pace for 3 mins

Stretches

Hamstrings – straight leg onto a step and grab your toes

Glutes – lie on your back – right knee pulled into chest and same over side

Quads – grab your right foot and pull into your glutes and same other side

Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side

Intermediate

Body weight home workout intermediate

Warm up: 1-minute jogging on the spot – 1 min alternate lunges – 1 min star jumps – 1 mins squats – 1 min air punches

The below circuit consists of 10 reps of each exercise and three sets (rest for one minute between each completed complete set)

Squat jumps

Press ups (knees if needed)

Plank – 45 secs

Side plank – 20 secs

Sit ups

Star jumps

Mountain climbers

Cool down

Jog on spot easing the pace for 3 mins

Stretches

Hamstrings – straight leg onto a step and grab your toes

Glutes – lie on your back – right knee pulled into chest and same over side

Quads – grab your right foot and pull into your glutes and same other side

Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side

Advanced

Body weight home workout advanced

Warm up: 2 min jogging on the spot – 2 min alternate lunges – 2 min star jumps – 2 mins squats – 2 min air punches

The below circuit consists of 20 reps of each exercise and four sets (rest for 30 seconds between each completed complete set)

Squat jumps

Press ups

Plank alternate lifting legs – 1 minute

Side plank – lift leg and hold up during side plank – 30 seconds

Sit ups holding a weight up with straight arms

Jumping Star jumps

Mountain climbers fast

Cool down

Jog on spot easing the pace for three minutes

Stretches

Hamstrings – straight leg onto a step and grab your toes

Glutes – lie on your back – right knee pulled into chest and same over side

Quads – grab your right foot and pull into your glutes and same other side

Shoulders – place your right arm across your body and push arm into chest using left arm and repeat the other side

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