By Susan O’Neill, owner of SouthPark Boot Camp
Getting in a workout at home is totally doable during this crazy time of life. We can go for a run or a walk but sometimes the weather and children home from school won’t cooperate with those plans. No need to feel like a slug! Let’s move our muscles at home and get some endorphins pumping. Here are a few ideas to keep you feeling strong and healthy.
Feel the need, the need for speed….but can’t leave the house? Increasing heart-rates by using a Tabata app can get the sweat dripping. I use the free app HIITTimer (https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568). Tabata intervals are 20 seconds of working hard – really pushing it, then 10 seconds of rest, repeated 8 rounds. Choose 7 or 8 your favorite cardio moves for a good 30 minute sweat sesh. Need ideas?
My favorite heart pumping moves include:
High knees running in place, pump your arms
Pushups (yes, they can be cardio, just keep a safe form)
Sumo jump squats (wide stance, knees and toes pointing out)
Quick Feet (football run in place move)
When trying to get strength workouts in but you have no equipment, choose 3 exercise moves each for upper body, lower body and abs.
You can do the 3 upper body moves then move on to 3 lower body then the 3 abs and repeat that pattern 3 times, doing each move for 45 seconds to a minute.
Another option is repeating the 3 upper body moves 3 times, then moving to lower body and repeating those 3 moves 3 times through, then on to the 3 repeat of the 3 ab moves.
The moves don’t have to be complicated at all! Here are some ideas:
Squat (and squeeze that booty at the top)
Lunge Pulse right leg, then switch to left
Hip lifts (lie on back and lift hips to bridge, squeeze, lower, repeating quickly)
Bicep Pulse (begin in plank on your hands and toes, pull right knee towards chest, pulse arms with slight bend then straighten while tightly holding knee in using abs, switch legs and repeat…should be a good burn!)
Tricep Kickbacks, standing
3. Down dog pushups (start in down dog position, slightly turn fingertips in, lower head towards floor, pushback up to starting position.
Plank, each one arm back, rest on hip for 2 counts, switch arms, keeping hips steady
Pikes: on back, hands overhead, legs straight, lift right leg towards ceiling as you reach for your laces with arms, curling shoulders off the floor. Stay on right side for 45 seconds or then move to left leg.
You can get the family involved in working out, too. See how long everyone can hold a wall sit, plank, or fun balance pose. See how many pushups everyone can do. Then try to improve those numbers throughout this social distancing time!
For a different speed, Lululemon is offering free yoga and meditation classes on their website.
Let’s take care of ourselves and appreciate our healthy bodies!
More on Susan O’Neill:
Susan O’Neill is a personal trainer and group fitness instructor. She created SouthPark Boot Camp over 10 years ago, which offers small group fitness training, personal training and TRX. Susan also teaches at Carmel Country Club and does personal training and fitness classes at The Cornwell Center. At home, Susan is mom to four teenagers, triplet boys and a sweet daughter and married to husband Bob for 20 years. She loves tough workouts and a good sweat, which is always made better in a fun group!