No gym? So what?  You don’t break your fitness trail

IANS
Sunday, 22 March 2020

The closure of gyms in most cities till the month-end due to the coronavirus outbreak has posed a challenge for fitness enthusiasts. Understanding this, Reebok Master Trainer Shivoham encourages everyone to stay committed to fitness by asking them to keep working out while at home. He brings to you a weeklong fitness routine that can be followed in order to not break the fitness trail.

The closure of gyms in most cities till month end has posed a challenge for fitness enthusiasts. Understanding this, Reebok Master Trainer Shivoham encourages everyone to stay committed to fitness by asking them to keep working out while at home. He  brings to you some fitness tips that can be followed in order to not break the fitness trail:

Weekly workout routine
Day 1: Upper body strength and cardio and abs. Start with a basic dynamic stretching before every session for 5 mins.

Workout:

  • 3-4 rounds
  • 10-12 push ups
  • 10-12 plank position shoulder taps
  • 15 legs up toe touches
  • 50 mountain climbers

Ab blast:

  • 3 rounds, 30secs each
  • V-ups
  • Leg raises
  • Side to side twist

Day 2: lower body strength and cardio 5-10 mins dynamic stretching again.
Workout:

  • 3-4 rounds
  • 12-15 squats
  • 12 reverse lunges each leg
  • 12 beach burpees
  • 1min plank

Day 3: full body cardio and abs 5-10 mins dynamic stretching before the workout.
Workout:

  • 3-4 rounds
  • 15 Hindu push ups
  • 10 lunge n knee drive (each leg)
  • 20 bicycle kicks
  • 50 skips / high knees

Ab blast:

  • 30secs each, 3 rounds
  • Plank
  • R-side plank
  • Hollow hold
  • L-side plank

Day 4: Rest

Day 5: Upper body cardio and abs 5-10 mins stretching before the workout
Workout:

  • 3-4 rounds (40 secs work, 20 secs rest)
  • T-push ups
  • Plank position hand to opposite knee
  • High knees with forward punching
  • Legs upside to side twist

Day 6: Lower body cardio 5-10 mins dynamic stretching before the workout
Workout:

  • 3-4 rounds (40secs work, 20secs rest)
  • In & out squat
  • Lateral lunge and side kick
  • Jumping jacks
  • Sit ups
  • Full min rest

Day 7: Rest

Additionally, you do not need to fret if you do not have the right gym equipment as here are some of the things and measures that you can use during your workout:

Freehand: Easy to do within 8 sqft

  • Use a 20lt water bottle
  • Weighted gym bag / rucksack
  • Using the stairs
  • Using smaller water bottles for weights
  • Using a stool for step ups
  • Using the wall for handstand, headstands
  • Using the slippery marble floor for the sliding surface workouts 

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