Most of the world is currently on lock down for quarantine. People are being asked to stay indoors unless it’s a necessity to go out. Gyms are closed. Even National Parks where a lot of outdoorsy individuals get their exercise are shut down.
During this time it is now more important than ever to keep your body moving, both to reap the mental benefits of exercise and to maintain your fitness. That being said when you’re used to the routine you cultivated you might be at a loss how to transfer that to your space. Being confined to an area and restricted with the equipment available it’s time to get creative with your workouts.
We asked our resident Certified Personal Trainer what things anyone could do with a 8 x 8 space in their living room and she suggested this quick bodyweight circuit to get you moving.
The Cronometer Circuit
Do this circuit 5 tims to your favourite pump-up tunes!
Alternating Lunges x 25
Best practices for doing lunges:
1. Stand tall with feet hip-width apart and engage your core.
2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.
Plank for 30 seconds
Best practices for planking:
1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. For an easier version (above), place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Squats x 20
Best practices for squats:
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
- Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Crunches x 35
Best practices for crunches:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands behind your head so your thumbs are behind your ears.
Don’t lace your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
Hold for a moment at the top of the movement and then lower slowly back down.
Wall Sit for 35 seconds
Best practices for wall sits:
- Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
- Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
- Adjust your feet so your knees are directly above your ankles (rather than over your toes).
- Keep your back flat against the wall.
- Hold the position for 35 seconds.
- Slide slowly back up the wall to a standing position.
- Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
Push-Ups x 10
Best practices for push-ups:
- Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.
- Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
- Pause for a second in the plank position — keep your core engaged.
- Inhale as you slowly lower back to your starting position.
Log your exercise in Cronometer
You can also keep track of your workouts by logging them in Cronometer!
Here’s how:
1) Choose the Add Exercise option from the menu
2) Search for the exercise you’d like to add to your diary:
3) From there you can select the amount of time you spent working up a sweat!
