Going stir crazy? Self-isolation is only a jail cell if you allow it to be. Time to get active. Beat off the quarantine blues with this quick callisthenics circuit to bulletproof your immune system
Welcome to Lockdown Workout III!! For those returning, get to it! To anyone new aiming to make the most of this crazy period of world history and indeed wondering if they should be exercising at all, please read on!
Regular exercise is essential for healthy living. As well as the more obvious benefits (improved cardiovascular health, lower blood pressure, fat loss etc) it can protect against a variety of diseases by boosting your immune system naturally. Regular exercise also promotes better circulation, allowing the cells and substances of the immune system more rapid access to the body enabling them to be more effective in combating disease.
Getting the balance right
It should be noted that at this point in time it is important to keep the balance of exercise right. Keeping active will allow the immune system to benefit (being inactive leaves you susceptible to all manner of health problems!!), whereas working out to exhaustion will drop your immune system (as your body recovers) and potentially leave you more vulnerable to infection.
How much exercise may be just right?
- Do perform mild to moderate exercise (20-45 minutes), between three and five times per week.
- Strive to maintain (not gain) strength or fitness during the quarantine period.
- Ensure you eat and sleep well to boost your immune system.
- Keep positive, focussed and determined.
Avoiding overdoing it and leaving immune system compromised
- Don’t exercise past exhaustion, which increases the risk of infection.
- Be smart, don’t exercise if you have any flu type symptoms.
- Let your body recover, don’t exercise more than five days a week. If you have to exercise more than this get some active rest in.
“The best preparation for tomorrow is doing your best today.”
– H. Jackson Brown, Jr.
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
These circuits each contain 12 exercises with 3-5 rounds (dependent on level and ability). Do each exercise reps as prescribed and flow from one exercise to the next with minimum rest. Concentrate on good effort and technique and try not to exceed rest times. Keep going.
3 rounds (beginner) 4 rounds (intermediate) or 5 rounds (advanced). Allow between 15/30/60 seconds rest at the end of each round (as per your fitness level). On the final round (ignore the clock/timer) and aim for as many reps as possible (i.e. to failure).
- Staggered push ups x10 reps.
- Triceps dip x10 reps.
- Shoulder push ups x10 reps.
- Plank with shoulder taps x20 reps.
- Ankle touchers x20 reps.
- Slow cycles x20 reps.
- Hip bridge x10 reps.
- Jump lunges x20 reps.
- Squat holds and jump x10 reps.
- Side lunges x20 reps.
- Calf raises x20 reps.
- Burpees x10 reps.
For the next few weeks we will be putting together Lockdown workouts for those stuck at home trying to keep their fitness levels up. So get involved. Stay positive and keep going!!