The current COVID-19 pandemic is a difficult time for all of us. Gyms are closed, which means you have to miss out on key equipment like the chest press and squat rack. But rest assured, you can easily stay in shape by working out at home with little to no fitness equipment!
Full Body workouts
Full body workouts are a go-to if you have little time, want to improve your overall strength, or just want to stay/get fit. Influencers, coaches, and YouTubers like Pamela Reif and Jeremy Ethier have uploaded no-equipment full body workouts to YouTube. Since it's YouTube, they're completely free to watch, of course. All you have to do is motivate yourself and get started!
Pamela Reif
Jeremy Ethier
Tip: The burpee is a very good exercise if you want to activate your whole body and become stronger. You will quickly notice that your body's strength increases, even after only a few days. Burpees are also performed by advanced athletes because they are a good exercise to warm up with.
But… Where do you find that motivation?
We know that during the pandemic, motivation is hard to find for things that require effort from you. You can start by setting up a training schedule. You don't even have to put much effort into it yourself, because on websites like Canva, you'll find plenty of nice (and free!) templates. It is necessary that you push yourself to stick to that schedule. Staying fit during the corona crisis can be summed up by combining the slogans of Adidas and Nike: "Impossible is Nothing", so; "Just Do It".
What do you need?
There are a few essential things you need for home workouts, such as a place that is spacious enough so you can easily perform the exercises. Nobody wants to hit a wall when doing lunges or burpees. Freedom of movement is key.
When you train on the floor, it's important that it's soft enough to prevent back pain. A small fitness mat or a soft carpet will suffice.
In addition, you should always have water with you. Drink some water before your workout to stay hydrated. It's also smart to drink a few sips of water during your workout, mainly to quickly replenish the fluids your body loses. Stay hydrated, as water controls your body temperature and lubricates your joints.
If you want to take your fitness plan to the next level (or stay fit), kettlebells are the best option. Their versatility allows you to perform many different exercises. The Kettlebell Beginners Workout from The Body Coach TV will give you a feel for what your workouts will look like. Once you've built up some strength, you can switch to more advanced kettlebell workouts like those by Obi Vincent, a professional bodybuilder and personal trainer from London.
Kettlebell beginners workout
Advanced kettlebell workout
A bit more action
If you already have a gym membership, you can check if they offer live workouts or have posted videos online. During the pandemic, clubs like Basic-Fit provide live group classes for their members. This way, you can add more variety to your training schedule.
Tip: follow the social media of the gym you are a member of to quickly stay informed about their online offerings or to stay up-to-date on new regulations.
Morning routine
Your workout starts the moment you wake up in the morning. Put together a routine where you stretch each muscle group for 15 to 30 seconds. If you're a yoga enthusiast, you can check out personal coach Kassandra Reinhardt's Full Body Stretch Routine. It has undeniable benefits:
- You become more flexible, which reduces the risk of injuries
- Stretching helps your muscles recover faster. Ideal if you want to build muscle mass
- Stretching calms you down and reduces stress, allowing you to start your day well
Full Body Stretch Routine by Kassandra Reinhardt
Tip: This is the Cobra Pose (or Bhujangasana). With this pose, you stretch your abdominal muscles, which are often forgotten. You should stretch them regularly to maintain good posture. Of course, that's not all. There are many more benefits associated with performing this stretch;
- Strengthens the spine
- Stretches chest, lungs, shoulders, and abdomen
- Strengthens the buttocks
- Relaxing for the organs
- Helps relieve stress and fatigue
- Opens the heart and lungs
- Calms sciatica
- Therapeutic for asthma
- Improves the male and female reproductive systems
- Irregular menstrual cycle problems are also remedied
- Due to increased blood circulation, your face gets a radiant appearance
It is recommended that you perform this movement regularly to improve and maintain mobility in your spine.
Training, is that all?
Training is a requirement if you want to get in shape, we already knew that. But you can significantly speed up that process by eating and drinking the right things. A protein shake combined with a piece of fruit like strawberry or banana is delicious, and moreover, it has an enormous advantage. Due to the glucose and fructose in fruit, protein is transported faster to the muscles.
Jeremy Ethier, a personal coach on YouTube, explains in his video what a post-workout meal is and what you can eat for optimal results. The video is based on scientific research.
Tip: Always prepare a protein shake for after your workout. The sooner you consume protein after exercise, the sooner your muscles can begin to recover!
A post-workout dish is just the tip of the iceberg. Countless books have been written about healthy eating to help you get and stay fit. Our favorite is "Lose Weight and Get Fit," written by world-renowned chef Tom Kerridge.
Tip: Tom Kerridge’s North African Soup recipe. An ideal meal if you want to eat something healthy that also fills your stomach at the same time. 235 calories per serving sounds too good to be true, but it is. Plus, it only takes 15 minutes to prepare! Click here for the recipe.
Conclusion
This is a difficult period for everyone. Therefore, it's important not to postpone anything. Take action as soon as possible, and you will reap the rewards. Your summer body won't develop itself! ;)