Stay Fit while WFH / isolating
Hi guys, here at boxingtrainer.london I decided to write a blog helping you to get your daily exercise routines going.
First thing to say is that following the PM’s guidelines means if you don’t have the virus or haven’t been told to stay home you can all exercise outside in the fresh air. This can be on your own or with a trainer at a safe distance.
I’m going to give you some outdoor workouts you can try and some indoor workouts for if you are in actual quarantine and cant leave the house.
Make sure you gently warm up and stretch before and after the exercise.
Outside workout 1
Interval walking/jogging/running
5 minutes easy pace then.
2 minutes medium effort / 1 minute fast effort
Repeat x 5
Then the following x 2/3 times.
Squats x 30 seconds (45/60secs if advanced)
Press ups x 30 seconds
Bench steps x 30 seconds
Sit ups on the ground x 30 seconds
The Plank 60 seconds.
Outside Workout 2.
Warm up jog. 5 minutes.
Then circuits: each exercise done for 1 minute and do the circuit 3 times (rest if needed in between)
Shuttle sprints
Press ups
Burpees
Bench step ups
Star jumps
Boxing sit ups
Shadow boxing
Indoor at home workout 1.
Jogging or marching on spot to warm up 2 minutes.
Then 10 seconds of: star jumps, burpees, high knees, spotty dogs, press ups. Now time for the workout..
Walkouts x 10
Press Ups x 10
Boxing Sit Ups x 20
Shadow boxing x 30 seconds
Burpees x 10
Tricep Dips on sofa or chair x 10
Shadow boxing x 30 seconds
Russian twists x20
Squat Jumps x 20
Repeat x 1, 2 or 3 depending on fitness levels.
Indoor home workout 2.
(if you have a small dumbbell then great, if not then do more reps!)
Squat into overhead press x 20 reps
Shadow boxing 1 minute
Squat into overhead press x 15 reps
running on spot 1 minute
Dumbbell swings x 20
Shadow boxing1 minute
Dumbbell swings x 15
Burpees x 20
running on spot x 1 minute
Burpees x 15
Shadow boxing 1 minute
Press Ups x 20
running on spot 1 minute
Press Ups x 15
shadow boxing 1 minute
Glute leg raises (donkey kicks) x 20
running on spot x 1 minute
Glute leg raises (donkey kicks)
Shadow boxing
Then cool down and stretch.
For more advice contact me or to book in a PT session then let me know via contacts page.
Paul
www.boxingtrainer.london
email: boxingtrainerlondon@icloud.com
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