Coronavirus containment measures. Isolation? House arrest? Or a golden opportunity? It’s all in how you look at it... read on.
So coronavirus has struck and perhaps you are in one of the many countries currently under lockdown at the minute? The sacrifice of personal freedoms at this time is certainly an act of good. Being under self imposed lockdown for the benefit of the emergency services as they valiantly attempt to tackle the disease. In the great scheme of things this will also benefit the populace as immunity is acquired and healthcare is distributed effectively.
So where does that leave us in Lockdown? Self-isolation is not a ‘normal’ thing. We are social animals and have the need to explore the world and mix with others. This is not a natural state for us, so how do we adapt our minds to help us overcome this trial and keep positive? In a word, exercise.
Why it's important to exercise now?
- High levels of stress are natural during an event such as the COVID 19 scare.
- Exercise is a healthy coping mechanism for tackling stress. Burn that negative energy out of your system and put it to good use!
- Exercise keeps you away from unhealthy coping mechanisms (alcohol/drugs/cigarettes). Aim to make progress not self-destruction.
- Apathy – one of the seven deadly sins can kick in all too easy if you let it. Turn Netflix off, at least for an hour and get active!
- Once the pandemic is contained you are going to have to go back to work and your normal routine. Do you want to go back as a slob or fighting fit and ready for duty?
- A healthy body creates a positive outlook which creates a healthy mind. Stay active, stay positive.
“In the middle of a difficulty lies opportunity.” – Albert Einstein
(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. Do each exercise reps as prescribed and flow from one exercise to the next. Each exercise will increase by 2 reps with each round ( for example, first round 6 reps, second round 8 reps etc) with little to minimum rest (15 seconds max 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).
- Kettlebell Thruster (6, 8,10, 12, 14 reps).
- Burpees (6, 8,10, 12, 14 reps).
- Kettlebell Swing (6, 8,10, 12, 14 reps).
- Triceps Dips (6, 8,10, 12, 14 reps).
- Double kettlebell Clean and Press – (6, 8,10, 12, 14 reps).
- Tuck Jumps (6, 8,10, 12, 14 reps).
- Kettlebell High Pull – Left arm (6, 8,10, 12, 14 reps).
- Kettlebell High Pull – Right arm (6, 8,10, 12, 14 reps).
- Mountain Climbers (10, 15, 20, 25, 30).
- Kettlebell Snatch – Left arm (6, 8,10, 12, 14 reps).
- Kettlebell Snatch -Right arm (6, 8,10, 12, 14 reps).
- Wall Sits – (15, 30, 45, 60, 75 second holds).
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!!