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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