In the wake of the coronavirus, many of us find ourselves hanging around the house a lot more these days. While this is a time to keep everyone safe by staying home and self-isolating, that doesn’t mean you can’t also stay active.
We get it -- we’re all missing our gyms, cycle studios, barre classes and wherever else we might normally find ourselves getting a daily workout in. When it comes right down to it though, you really don’t need much for an effective exercise routine.
However, staying motivated and getting into a good rhythm can be tough all on your own. That’s where we come in! With the help of our friends over at Flight Performance & Fitness, we have a workout plan for you.
Below, you will find a week-long plan to follow with a combination of exercises that only require yourself and, occasionally, “equipment” you likely already have in your house. Each set also links to a helpful video demonstrating how the exercises are done.
This plan is meant to be a guide, so do what works best for you. Don’t feel like doing HIIT one day? Skip it. Want to add an additional run or walk? Go right ahead! This is all about keeping you active during this strange time.
Want to feel a little less isolated? We’d love for you to share your experience and support other maniacs along the way! Use the hashtag #RuggedAtHome to get connected. We’ll even pick a lucky winner to win a free month of online coaching from Flight (enter below), a $115 value.
Forward Lunge, Reverse Lunge, Lateral Lunge (x5 each lunge variation per leg)
SL Bridge (30 seconds each side)
Box Bear Crawl (x5 each direction)
Sumo/Conventional Squats 5-15 (5 sumo squats -> walk 15 ft. -> 15 squats -> walk back -> 6 sumo squats -> walk 15 ft. -> 14 squats … you’re done when you get to 15 sumo squats and 5 conventional squats)>
100 Towel Slide Hamstring Curls (break them up however you want)
HIIT15 Second Wall Drill, 45 Second Other Exercises