Do these 9 exercises to stay strong and fit
With the restrictions on crowds, and in some places of the world on being within 1m of other people, it's likely you might not have access to your gym.
You can do these bodyweight exercises at home, and they will keep you fit.
You'll find them a good challenge, and at the same time feel good they work across your whole body.
The sequence is important
I am assuming that you are already a gym-goer, and able to do a decent push-up, for example. And also that you have stable shoulders, hips and ankles.
If you find them too easy, do two complete rounds, or three.
The sequence is important, as allows rest and recovery of various joints and muscles on the way through, to avoid tiredness. Tiredness leads to poor form, which leads to injuries.
These are all exercises that I do regularly. They work.
You do not require any equipment, and they can all be done at home - in isolation.
It will take you about 20 minutes.
Start with a warm-up sequence. Something that is not onerous enough to dissuade you from warming up. Here's my suggestion:
Or, chose from here, a good set of warm-ups: Dynamic Warm-up Routine
You are now ready for the exercise set.
Let's get started ...
The Exercise Sequence
We are going to ease into the exercises with the first one being a transition from warm-up mobility into the exercise group.
1. Forward Walking Lunge With Rotation to Overhead Stretch
This is a mobility movement combined with exercise from the lunge—a good way to start.
It looks like this from here https://www.youtube.com/watch?v=4pKly2JojMw
Do twenty lunges in total, ten on each side.
2. Side lunges
Now spread your legs, move your weight over the right leg, and touch your elbow on your right knee, then move the other way.
See this Side Lunges Video. 5 times each way - so ten movements.
3. Push-ups With Rotation
Do ten on each side, alternating.
Watch this video https://www.youtube.com/watch?v=awxqXW6i55A
At this point, you've exercised your legs, torso, shoulders and arms. We're not going to add a little more aerobic energy,
If you are having trouble with push-ups read my post How To Go From On-Knee To Full Push-Ups
4. Rising Crab Toe Touch
From having our body facing downwards, we are now going to be looking upwards. This places a whole lot of different loads on our muscular-skeletal system.
The rising crab toe touch is a little hard to describe, so please watch this video, which is clear.
Do ten on each side - alternating - 20 rises in total.
5. Straight Leg Raise with Opposite Overarm Reach
Now you need a little rest after the Rising Crab.
Do three reps.
Now we'll boost the energy level ...
6. Crossing Mountain Climbers
After that nice rest, you need some real cardio now.
You no doubt know this exercise, but perhaps not as strictly as I would like you to do it here.
Maintain a strong flat back at all times. There is little point to this exercise if you arch your back, or if you raise your knees high off the floor.
The 100% benefit is in the right technique. The common technique will give you 40%.
Like this video, but slower and knees lower and running parallel to the floor.
Move-in as far as you can with your knee, while running low. You'll reach the limit of your flexibility, that's fine. You're warmed up. You won't hurt yourself unless you push too hard beyond your natural stop.
Do these at the rate of about 1 per second, for one minute. You should feel hot, and puffing.
7. Deep Squat Exercise
In the warm-up, we did the deep squat as a mobility movement. Now we are warmed up we will do it as exercise.
You know how to do it, and how far down you can go.
Do 10 steady reps through your full range of movement.
Great. Nearly finished - just two exercises to go.
Now do a quadriceps stretch first - 20 seconds each side. Here https://www.youtube.com/watch?v=BhQimqvU1tM
8. Downward-Facing Alternating Floor Scorpion
Watch this video https://www.youtube.com/watch?v=LTNlvvmvqHA
That is one rep - do 10.
9. Bulgarian Squat
Use your lounge or a chair or your bed to rest your foot on. Do 10 of these on each leg.
This exercise is good as a balance exercise and trains your ankles as well - a good finisher.
See this video youtube.com/watch?v=Q47MK6GU4ys
That's it, all done ! Well done.
You can now stretch as a warm-down.
Warm down, and progressions
Follow the stretches which appeal to you from the warm-up video.
You can do these exercises daily, they're not too strenuous.
Or repeat the whole sequence and do them every second day.
They will keep you fit, healthy, mobile and strong while until you can get back into the gym.
If you are looking for progressions, to add a challenge, I suggest:
That's going to add to your fitness and strength.
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Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter