Hello all Performance Members,
Oh boy, do I miss seeing your familiar faces. I hope this crisis is short-lived so that you guys can come back soon. In the meantime, I wanted to reach out to all of you with this informational blog on what you can do while you are trying to stay at home as much as possible to help our nation fight this virus. ALL MOVEMENT IS GOOD MOVEMENT, remember that. Especially since we are coming out of the season where we all may be experiencing cabin fever it is important to try to take care of our bodies as much as possible now to help battle this virus.
At Performance Health & Fitness, we are continuing to abide by the CDC guidelines and to help you all to still stay active if you choose to stay away for your own safety.
Taking care of your body at this time is VERY important. You can do this by:
- Making sure you get 8 hours of sleep every night to allow your body to rest and recover to help battle the next day.
- Stay hydrated to help your body function to its full capacity.
- Eat whole nutrient-dense foods. FOOD IS THE BEST MEDICINE. When we stay away from processed/high sugary foods it helps our body to function normally to battle anything that tries to attack it. Very important now.
- Decrease stress as much as you can. Take a breath and remember that you can only control what you can and take things day by day.
- Last thing, move as much as you can. All movement is good movement to help your body to be healthy and strong.
On that note here are a couple of at-home workouts along with some tips that you can implement during these uncertain times when our lives will become normal again.
Utilize the outdoors for walks, runs or just a chance to get out of the house to collect some Vitamin D. If you choose to walk, do so for 45 minutes 3 days per week while making sure your target heart rate zone stays in the green zone (for MyZone users) or between 70-79% of your age-predicted max heart rate. Age predicted max heart rate = 220-age.
If you choose to run – guess what! You don’t have to do this for as long as the walkers. You only have to run for 30 minutes 3 times per week in order to maintain cardiovascular benefit while making sure that your heart rate stays in the yellow or red zone (again for MyZone users) or 80% and above of your age-predicted max heart rate.
Visit our Performance Health & Fitness YouTube Channel for recorded group fitness classes or for workouts created by Monte Priske, one of our certified personal trainers, to learn how to do the moves correctly and to gain some variety to suppress boredom.
Here are some workouts to do at home with just utilizing your body weight as resistance but if you have some weights feel free to use them during these exercises.
To see the video demonstrations of these three at-home workouts, watch my YouTube video here >>
March in Place/Jumping Jacks for 30 seconds
Bird dogs 10 each side
Sit to stands/Bodyweight Squats/Jump Squats x 10
Superman’s/Swimmers/Superman Hold x 10
Double Leg Hamstring Bridges/ Bridge Marches/ Single Leg Hamstring Bridges x 10
Counter Push-ups/Coffee Table Push-ups/ Floor Push-ups x 10
Right-Sided Plank Hold x 30 secs
Left-Sided Plank Hold x 30 secs
Walking Butt Kicks/ Running Butt Kicks for 30 secs
Deadbugs 10 each side
AMRAP 20 mins (as many rounds as possible)
Stairs x 5 (up and down is 1 time)
Elevated Shoulder Taps/Floor Shoulder Taps x 15 ea side
Bicycle Crunches x 15 ea side
Reverse Crunches/Supine Knee Tucks x 15
Elevated Plank Hold/Floor Plank Hold x 30 secs
SL Hip Hinge Toe Taps 3x’s forward, 3x’s backwards, 3x’s to the side
Kneeling T-spine rotation x 10
Supported Split Squats/Split Squats/ Weighted Split Squats x 10
Forward Arm Circles/ Soup Can Lateral Raises/ Shoulder Push-ups x 10
Hamstring Bridges/Eccentric Hamstring Bridges x 10
Stair Tricep Dips/ Chair Tricep Dips x10
Boat Pose Hold x 30 secs