The Complete Workout for Women at Home in Quarantine
As the spread of the coronavirus continues around the world, more and more people retreat into their homes to do their part in curbing it. In observance of the plea to “stay home and save lives” the best thing we can get out of this isn’t the lack of illness, but the addition of strength and overall fitness.
With gyms closed and the outdoors off limits to us, InLife Sheroes got in touch with an expert to give us the lowdown on how to get fit without using any equipment AND with limited space. Because living in a studio apartment shouldn’t be an excuse for a Shero to stop being super.
Now on to The Sheroes Workout, which will be led by Coach Sean. He's a professional, freelance Personal Trainer with seven years of experience in the fitness industry. He is certified to conduct Pound Pro, Metafit, HIIT, MMA conditioning, and MTP. A true he-for-she, he is a believer that woman can be strong and beautiful at the same time.
Here’s what he says could really help us ladies during these stressful, unpredictable, and (let’s admit it) tempting times indoors. Save this image on your phone so you don't forget to do it everyday. Why not even make it your wallpaper? #bestideaever
THE WARM UP
The goal of warming up isn’t to tire you. It’s to raise your heartrate and increase your flexibility to avoid injuries during the workout proper.
1. High knees or jog in place - 2-3 mins
2. Jump rope or jumping jacks - 25 reps
3. Bodyweight squats - 20 reps
THE WORK OUT
Complete each one on the list and repeat the whole set 3 times
First thing’s first. Let’s take this time to talk about active rest. Active rest means you do NOT stay still or sit down. Walk with your chest up, don’t slouch, inhale through your nose and exhale through your mouth. Make sure to do this in between each exercise of the main workout.
1. Front squats - 15 reps
Start with a compound exercise like the squat. A compound exercise works several muscles at one time.
To avoid injury and to maximize its benefits, make sure you have the proper form. For squats, here’s a quick checklist: Position your feet shoulder-width apart. Lower down as if you were going to sit on a chair. Make sure that as you go down, your back’s straight and your butt’s out. Squat until your butt is lower than your knees and make sure your knees are in line with your feet. Do not forget to engage your core.
Pro tip: Want it more challenging? if you have dumbbells at home, use them. If you don’t, improvise with a water bottle (1 liter is about a kilo), bags with heavy material inside, or anything that you can carry safely and comfortably while squatting. Hold weight close to your chest.
2. Push ups - 10 reps
This works your upper body muscles.
Begin with your chest and stomach on the floor. Your palms at chest level, your fingers at 12 o’clock, arms bent at 45 degrees. Then push from your hands and heels. Do not forget to engage your core.
Pro tip: If you haven’t done this in a while, start with a kneeling push up and build up your strength as the days and weeks go by. Don’t be shy. Nobody’s watching anyway. Who knows, by the end of the community quarantine, you could be doing it with one hand. WHO KNOWS.
3. Lunges - 10 reps each leg
This works your lower body muscles, particularly your quads, glutes, and hammies.
Start with your legs hip-width apart, take one big step with one foot. Hold the weight (if any) on one hand – if your right foot is in front, hold the weight with your right hand. Slowly lower your body so that the forward knee is bent at about 90 degrees. Make sure your knee is in line with your fiit. Your knee at the back shouldn’t touch the floor as you lunge. Allow about an inch of allowance from the floor.
4. Single-arm rows - 12 reps each arm
This targets your back, biceps, and shoulders. Use whatever weights you can find for this exercise – maybe your laptop bag or a bag of rice?
Find any flat surface that is about knee-high (try a non-glass coffee table or two chairs side by side). Place one hand on the surface while the free hand holds the weight. Make sure your back is straight. Do not slouch! You could hurt your back that way.
5. Leg raises – 20-25 reps
This works your lower abdominal muscles.
Lay down on the floor with straight body, then put your hands under butt with palms down. Raise both feet such that your body forms a letter L.
6. Plank - 30-45 secs
This works out your whole body, especially your core.
Start with your arms shoulder-width apart, with your elbows directly under your shoulders, and aligned with your chest. Keep your body in a straight line, with your spine neutral. As you lift and maintain the position, engage your core and squeeze your glutes. That’ll hold back the hands of time.
7. Jumping jacks - 25 reps
You know the drill!
THE COOL DOWN
This part is also important. As you get older, you understand more and more how much you really want and need to cool down. Do not just drastically stop with the exercise. Cooling down gradually lowers your heart rate and gives your muscles the chance to relax. It prevents injury and soreness. If you still want to sit and walk properly tomorrow, cool down!
1. Cobra stretch - 20 secs
Like a push up, begin with your chest and stomach on the floor. Place your hands below your shoulders and lift your upper body with the strength of your back. Your hand are only there to support you.
2. Child pose – 20 secs
Star with both knees on the floor, hip-width distance apart. Keep your toes together, back straight, elongate your spine. Lower your torso in between your thighs. You can keep your arms to your side or, for a fuller stretch, extend your arms forward and reach as far as you can. Make sure to keep your butt to your heels and feel your spine lengthen.
3. Toe reach – 20 secs
Sit down with both legs straight in front of you .Try to keep your feet together and your toes pointed in. Sit up straight and bend forward, still keeping your back as straight as you can. As you lower your torso towards your thighs, try to keep reaching forward for your toes. Keep looking straight. If you can reach your toes, that's amazing! If you can't, do this regularly to build up your flexibility and soon your toes won't be too far away.
4. Quad stretch – 10 secs each leg
Shift your weight to your left leg. Bend your right leg back, keeping your knees as close together as possible. Grab onto your right ankle and hold this position for 10. Repeat on the other side.
5. Shoulder and tricep stretch – 10 secs each
Stand tall and bring your left arm overhead, dropping your forearm behind you so that your left hand rests between your shoulder bales. With your right hand, grab above your bent left elbow and pull gently. Hold for 10 and repeat the same on the other side.
And now, for some final words of wisdom from Coach Sean:
- Switch to a healthier lifestyle
- Have enough rest and sleep because your immune system weakens if you lack sleep.
- Proper nutrition is important. Eat food rich in vitamins, do not rely on supplements alone.
- Listen to your body, stop if you do not feel right.
- If you have any back problems or injuries, consult a professional first before doing these exercises.
- With the enhanced community quarantine - do these at home. PLEASE do NOT go out.
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