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Hello, reader. As everyone is aware, the COVID-19 pandemic hit America with swiftness, forcing a statewide lockdown in California fashioned by Governor Gavin Newsome. Due to this pandemic, most businesses have closed till further notice and that includes gyms. Bummer, right? While this may make it more difficult, maintaining an active lifestyle at home is not impossible. I’m here to guide you with the type of workouts you can perform with little to no equipment.

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1. “The Murph” can be your WOD (workout of the day) because it is a high-intensity interval training workout that focuses on the upper and lower body through a series of repetitions. The Murph pushes you to your breaking point by doing series of pull-ups, push-ups, and body squats. The workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, and 300 body squats and a mile run afterwards.                                                                                                                                                       I know the volume of the WOD seems intimidating, but fear not for you can do it through sets. For example, I like to use a 10-set variation. You’ll perform 1 set of 10 pull-ups, 20 push-ups, and 30 body squats. That’s one! Now repeat it nine more times! You’re probably thinking, I can’t do one pull-up and now you want me to do 10x10. Don’t worry, you can always format the Murph to fit your level of conditioning. So instead of doing 10 pull-ups, you can do 20 sets of 5 pull-ups and follow accordingly with the rest of the workouts.

2. Another home workout that will get your blood flowing is the simple yet effective HIIT routine. If you have your own equipment at home, then you’re in luck and getting a workout in is easy, but if you’re like the rest of us and have little to no equipment, don’t fret. You can still perform High Intensity Interval Training (HIIT) as an alternative. This type of workout focuses on performing exercises of your choosing as fast as you can for about 30-60 seconds. After you finish 1 set, rest for about 1-2 minutes and get ready to perform the next set. The amount of sets and exercises are entirely up to you. Once you’ve got a handle on it, try to reduce the amount of time you rest to a minute. Studies have shown that HIIT workouts tend to be most effective in weight loss and muscle gain. 

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HIIT Workouts:

• Burpees
• Jumping jacks
• Squatting
• Jump roping
• Planking 30 seconds
• Sit ups
• Ankle kickbacks/glute kickbacks

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In addition to any workout, it is smart to consider incorporating some warm ups before the exercise and cool downs after to avoid injuries. Warm-ups prepare your body for work; it gradually increases the heart rate which prepares your cardiovascular system. A raised cardiovascular system raises the body temperature which increases blood flow to the muscles. Cool down exercises are important because they help regulate blood flow back to normal and reduce soreness and stiffness after a workout. It is also important to mention that these movements contribute to a quick and efficient mind/body flow, so, if you can, you should also consider doing the following movements throughout the day – not just before/after your workout – for a quick and efficient mind/body flow.

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A. Warm-ups/cool downs:

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• Stretch your muscles for 10 minutes (legs, arms, chest, back, core) for 2 minutes each.

• 10 minute walk

• Side to side lunges - option to use dumbbells,

  kettlebells or any type of available weight to add

  resistance.

• Alternating high knee prisoner squat.

• Side to side high knees.

  • Standing up with hands to heart center - breathe in

  • Breathe out - downward dog

  • Breathe in - plank position

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B. Meditative yoga warm-up/cool down. This is a great alternative from basic warm- ups/cool downs as it engages a mind/body connection.

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• Breathe out - chaturanga (low plank) to upward facing dog

• Breathe in - downward facing dog

• Breathe out - extend one leg up and out, then bend

• Breathe in - bring leg back down into downward facing dog, and alternate

  legs, extending the other, bending, then bringing back down to downward

  facing dog, breathing in and breathing out with every movement

• Bring knee to chest into Warrior II

• Warrior I and then extend backwards reaching toward the sky, feeling the

  stretch along your back

• Back to Warrior II and then downward dog

• Reverse leg and repeat

• Once back into downward down, go into Childs pose

• Sit upward and extend your legs out, then lie back, legs out arms extended

  to your sides, breathing in and out

• Meditate for as long as you desire

  Being in quarantine, time is not a factor and your health always takes precedence, so take as much time as you need to finish.

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Article by Ashley Le Cesne, Alan Uribe & Marie Perez